Quick vegetarian risotto with chick peas

The easy to cook legume we call Chick peas (Cicer arietinum) are also known as Garbanzo beans - just to add confusion. The remains of Chick peas were found in the Middle East around 75,000 years ago!

This humble chick pea pulse has been grown in the Mediterranean, western Asia, India and Australia with India being the current leader of Chick pea production.

Chick peas are available year round and can be purchased canned or fresh from various supermarkets and food stores.

These peas/ beans or whatever they wish to be identified as......provide a complete or high quality source of protein ( 9 essential amino acids), and come with a rich nutty flavour and a buttery texture. They happen to be an excellent source of molybdenum which is known to aid in sulphite detoxification.

Chick peas are known for their ability to help lower cholesterol and improve levels of sugar in the blood. Because of this chick peas have proved to be a good food for diabetics. There are also the fatty acids, namely Omega 3 fatty acids and Omega 6 fatty acids.

Chick peas also are a good source of folic acid, fibre, manganese, copper, zinc, iron and magnesium. Another nutritional fact about chick peas is that they also contain selenium, potassium and calcium in small amounts.

heavy - based pan

microwave

paper towells

chopping board

knife for chopping

pyrex jug/ bowl for cooking the rice in the microwave

two saucepans (pots)

1 cup arborio rice

2 cups chicken stock

1 onion or spring onion, sliced.

20g butter

juice of a lemon (Lisbon lemons are extra sour and provide a zingy tang. If you do not have use juice and zest for that extra 'bite'!)

1 cup green beans, cooked till tender on the stove.

3/4 cup pumpkin, cut into small pieces and cooked on the stove.

1 can chick peas.

100g shredded parmesan cheese.

1 cob of corn.

1/4 cup chopped fresh basil leaves.

Basil leaf for garnish.

Salt and freshly ground pepper to season

Cook the rice in the microwave for around 15 minutes until swelled and soft.

While the rice is under way, put the sliced green beans in a one saucepan (pot) and the pumpkin in another and cook both till tender.

Using the heavy - based pan, cook the sliced onion (or spring onion)in the butter until soft.

Once the rice has finished cooking, add the rice to the onion in the pan with one cup of chicken stock and cook on a med - low heat for about 5 minutes.

When the chicken stock has been absorbed add the second cup of chicken stock.

Add the lemon juice for that all important tang!

Next, stir in the green beans, pumpkin,corn and the chickpeas.

Add the chopped basil leaves.

When the risotto mixture is hot again (5 minutes), fold in the shredded parmesan cheese so that it melts into the vegetarian risotto.

When the risotto is cooked it will be creamy in texture.

This vegetarian risotto should be served in a risotto bowl (or big desert plate!) and finished off with garnish of a small whole leaf of basil in the centre of the bowl.

The flavours all fuse together thus creating a very tasty risotto which even has non-vegetarians asking for seconds!

ENJOY!