Mineral-Rich Five-Color Vegetable Risotto
[Cancer Prevention Recipe] A Feast of Superfoods and Five Colors: Mineral Risotto
This low-sodium, cancer-prevention mineral risotto is a nutritious dish featuring a harmonious blend of five colorful superfoods. It’s enriched with Korean medicinal bean soy milk, fresh carrots, wholesome chickpeas, creamy avocado, and sweet onions, all blended to a smooth, porridge-like consistency that’s easy to digest. For cancer prevention, it’s essential to consume plenty of whole grains, legumes, diverse vegetables, and fruits, while opting for low-sodium, non-charred foods. This recipe is crafted with these health principles in mind.
Base Ingredients- 1 bowl cooked rice (preferably leftover/cold)
- 200ml unsweetened medicinal bean soy milk
- 50g cooked chickpeas
- 1/2 ripe avocado
- 20g carrot
- 1/2 onion
- 1 tsp olive oil
- 1 pinch roasted sun-dried salt
- 1 drop perilla oil
For Consistency Adjustment (Optional)- 1/2 cup low-fat milk
- 1/2 cup low-fat milk
Cooking Instructions
Step 1
Prepare 50g of chickpeas. Place them in a bowl, add enough water to cover, leaving about 3cm of space at the top, and soak for 20 minutes. (This is an example of how to cook 500g, but this recipe uses only 50g.)
Step 2
Transfer the soaked chickpeas to a pot, add water to cover, and bring to a boil over medium heat. Reduce the heat to medium-low and simmer for another 20 minutes until the beans are tender. Let them cool completely.
Step 3
Prepare all the ingredients for the risotto. Use leftover cooked rice (cold rice); brown rice or barley rice would be even healthier options. Thinly slice the onion. Dice the avocado into bite-sized pieces, similar to the size of the chickpeas. Dice the carrot even smaller than the avocado. Ensure you use unsweetened medicinal bean soy milk without additives.
Step 4
Heat 1 tsp of olive oil in a pan over low heat. Slowly sauté the sliced onions until they are golden brown and tender, being careful not to burn them. Sautéing the onions brings out their natural sweetness, allowing you to use less salt. Once cooled, blend the sautéed onions and the medicinal bean soy milk together until smooth.
Step 5
Place the cold rice in a fine-mesh sieve and rinse it lightly under running water. This helps to separate the grains and improves the risotto’s texture.
Step 6
In a heavy-bottomed pot, combine the rinsed cold rice, the cooked and cooled chickpeas, the diced carrots and avocado, and the blended onion-soy milk mixture.
Step 7
Cook over medium-low heat for about 10 minutes, then reduce the heat to low. Stir constantly with a spatula to prevent sticking. For a creamier and more liquid consistency, you can add 1/2 cup of low-fat milk to reach your desired texture.
Step 8
Once the risotto reaches a slightly thicker consistency than porridge, turn off the heat. Stir in a pinch of roasted sun-dried salt to season.
Step 9
Finally, stir in just one drop of perilla oil. Perilla oil is rich in polyunsaturated fatty acids, which are beneficial for preventing adult diseases and cancer. Its nutty aroma will enhance the risotto’s flavor.
Step 10
Serve the finished mineral risotto in a beautiful bowl.
Step 11
Recommended side dishes include stir-fried potatoes or braised zucchini using seasonal vegetables, and seasoned dried seaweed. [Tip] For low-sodium side dishes, try simmering vegetables using water steeped with kelp for added umami.
Step 12
For dessert, enjoy blueberries, a superfood with excellent antioxidant properties, to complete a healthy and delicious meal.
