Reduced-Fat Vegetarian Artichoke Risotto Recipe

Artichoke risotto. Jason Loucas / Getty Images
  • Total: 35 mins
  • Prep: 10 mins
  • Cook: 25 mins
  • Yield: 6-8 servings
Nutritional Guidelines (per serving)
327 Calories
8g Fat
53g Carbs
10g Protein
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Nutrition Facts
Servings: 6-8 servings
Amount per serving
Calories 327
% Daily Value*
Total Fat 8g 11%
Saturated Fat 2g 10%
Cholesterol 4mg 1%
Sodium 569mg 25%
Total Carbohydrate 53g 19%
Dietary Fiber 3g 9%
Protein 10g
Calcium 177mg 14%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

This reduced-fat artichoke risotto is a gourmet vegetarian dish for Easter or any fresh spring meal. It's got tofu for a bit of protein and is flavored with artichokes for extra flavor instead of cheese or cream so it's relatively low-fat, or at least reduced-fat.

Ingredients

  • 2 tablespoons sesame oil
  • 1 tablespoon unsalted butter (or vegan margarine, to keep it vegan)
  • 2 cups Carnaroli (or Arborio risotto rice)
  • 1 small onion (chopped)
  • 1/4 cup soy milk
  • 1/4 cup apple juice
  • 6 cups vegetable broth (or stock, heated)
  • 1 tablespoon butter (or vegan margarine)
  • 2 cloves garlic (minced)
  • 8 ounces silken tofu (cubed)
  • 13 ounces Artichoke hearts (cooked and diced)
  • Cayenne pepper (to taste)

Steps to Make It

  1. In a saucepot over medium-high heat, heat oil and butter. Add rice and cook, stirring frequently, until rice begins to brown.

  2. Add half of the chopped onion, soy milk, and apple juice. Cook and stir until liquid is absorbed.

  3. Add the hot vegetable broth, about 1 cup at a time. (Reserve 1/4 cup broth.) Cook and stir after each addition until broth are absorbed.

  4. Reduce heat to low, cover and cook 20 minutes.

  5. Meanwhile, in a small saucepan over medium-high heat, cook remaining half of onion in the 1 tablespoon butter until lightly browned. Stir in garlic and cook briefly.

  6. Add tofu and cook another few minutes.

  7. Remove rice from heat and stir in reserved 1/4 cup broth, tofu mixture, and artichoke hearts. Heat through. Season with cayenne pepper to taste.

Recipe courtesy of The Soy Foods Council

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