This Plant-Based Vegan Green Risotto is My New Fav Food
I’m already planning my next meal while I’m in the kitchen today. This recipe for Vegan Green Risotto skillfully blends mindful eating, sustainability, and cooking methods. As a doctor who recently entered the field of culinary education, I’ve discovered that true nourishment extends much beyond simple survival. It’s a holistic approach that, in my opinion, has strong roots in both contemporary lifestyle medicine and the age-old Ayurvedic knowledge.
Cooking as Mindful Self-Care
I’ve discovered that cooking is one of my favorite acts of self-care. It can be a conscious decision, a break from our hectic schedules where we can really connect with our ingredients, the cooking process, and, in the end, ourselves. This recipe for green risotto epitomizes this idea, encouraging us to use all of our senses and discover joy in the seemingly easy act of cooking.
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When you buy the workshops and related ebooks, you get more than recipes and gain new skills, confidence, and perhaps a different perspective on cooking. These methods are simple to apply, turning your kitchen into a happy place for creative expression and culinary healing.
Are you prepared to go on this delectable adventure with me? Let’s grow, learn, and cook together!
Dr. Siri Chand Khalsa’s 5-week Plant-based Cooking Course for Stanford’s Division of Immunology & Rheumatology was a spectacular addition to our wellness program. Dr. Siri Chand created an inspired line up of unique yet easy recipes which she beautifully rendered into a recipe booklet, replete with her own eye-popping food photography. She masterfully taught us to cook delicious and visually appealing dishes including sheet-pan veggies with quinoa tabouli with cilantro chutney, and root vegetable purée soup with kale sauerkraut salad. Each lesson was made even more delightful with unapologetically delicious desserts like fruit crisp and chia pudding. Dr. Sir Chand’s profound knowledge of Ayurvedic cooking, combined with her allopathic training and additional expertise in Lifestyle Medicine, offers a unique perspective on eating for vitality. She radiates passion and compassions in every session, making the experience truly enriching. Don’t miss the opportunity to learn from this culinary medicine master!
Neha S. Shah, MD
Neha S. Shah, MD (she/her/hers) Clinical Assistant Professor of Medicine Fellowship Program Director – Adult Rheumatology Division of Immunology & Rheumatology Department of Medicine Stanford University Hospital & Clinics
Let’s get to it!
This green risotto is stunning not just because of its rich flavor and vivid color but also because it follows sustainable methods. We’re turning what could otherwise be seen as “waste” into a crucial taste ingredient by using the pulp left over from making chive oil or other older greens you may have. I really identify with this method since it reflects the connectivity that Ayurveda teaches us to balance with all facets of life. Meal planning can be approached in various ways to provide us the time to prepare the foods we desire for our families and ourselves.
As my dad said, the most expensive food you have is the food you throw away. I have never forgotten this! He said once when we were driving to Tuscon to the Andrew Weil Center for Integrative Medicine that I would teach nutritional and culinary principles to medical professionals. It floored me in the moment. How had I not thought of that before, even with all the nutritional education I had been offering? It is such a simple and pragmatic thing to think about.
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The Meditative Art of Cooking
I invite you to approach this dish’s preparation as a kind of meditation. As you stir, take in the herbs’ perfume, feel the wooden spoon’s weight in your palm, and listen to the soft sizzle of the rice. This state of mind, which I learned from Dr. Lad in my study in Ayurveda, improves the cooking process and imbues the dish with positive intention.
This vegan green risotto requires time spent over the stove and carefully observing cooked food. While I believe there is value in this dish, it is not a “set it and forget it” kind, particularly in our busy world. Devoting time to slow down and observe mindfully is immensely beneficial. We can hear stories and storylines revolving in minds that may not be valid or true for us.
Culinary Medicine in Translation
As a physician turned culinary educator, I’m continually amazed by how the simple act of cooking can be a powerful form of preventative medicine. Let’s start with this dish—the vibrant greens. When I say emerald, I mean the Wizard of Oz green. Whether you’re using fresh herbs, spinach, kale, or a mix of herbs, these leafy greens are powerhouses of nutrition. They’re rich in vitamins A, C, and K and minerals like iron and calcium. The chlorophyll in these greens supports liver function (Martins, 2023), while their high fiber content promotes gut health and aids in our digestive process.
The herbs we use—like cilantro, parsley, and basil—serve purposes beyond simple flavoring. They possess anti-inflammatory qualities and are rich sources of antioxidants. For example, studies have demonstrated the antibacterial properties of basil, while parsley is high in vitamin C, which may help maintain kidney function.
Heat-sensitive vitamins and healthy plant elements are preserved in the risotto by cooking it gradually and adding the greens towards the end.
Mindfulness in the Kitchen
When made with brown rice, the risotto delivers complex carbs that release energy gradually. This aids in blood sugar stabilization, which is crucial for maintaining general health and averting chronic illnesses. I should note, though, that brown rice doesn’t have as much creaminess as Arborio rice, so maybe this might be a special dish made with Arborio rice.
You can even benefit from stirring the risotto! This deliberate, rhythmic movement has meditative qualities that may reduce stress and enhance mental health. Try to see yourself getting less anxious with each stir of the pot. As you stir, extend your exhalation. For instance, breathe in for two counts and out for four, or say something encouraging aloud.
Selecting products that are plant-based also helps to promote heart health. Because plant-based diets lack animal fats and have a high fiber content, they have been linked to a lower risk of cardiovascular disease. To build a fantastic plant-based approach to your meals, read Michael Gregor’s book How Not to Die to learn more about the benefits of a plant-based diet.
This grilled squash dish below is accompanied by pistachios and Castelvetrano olives, and it is drizzled with chive oil.
Nutritional Benefits: A Plant-Based Powerhouse
This risotto is made entirely of plants and has many nutritional advantages. Fresh herbs and greens contain a wealth of vitamins, minerals, and antioxidants. One important Ayurvedic idea is that rice is easier to digest when cooked slowly and with our awareness. Selecting plant-based components allows us to take good care of our health while also being environmentally conscious.
Seasonality and Flexibility: Customizing the Recipe
Remember that you can experiment with different herbs or greens based on what’s seasonal and available. This flexibility adds to the cooking fun and helps us stay attuned to nature’s rhythms—another fundamental aspect of Ayurvedic living.
Free Ebook
The food we eat significantly impacts our health, but how we prepare it can also have an effect. Eating a diet high in processed foods, sugar, and unhealthy fats can lead to many health problems, such as obesity and heart disease. Furthermore, what if I told you that changing these factors could make all the difference? You can improve your health by cooking your meals with whole food and plant-based ingredients. First, grab this free recipe ebook that incorporates flavors and principles from my Ayurvedic and Lifestyle Medicine training, and it is 100% plant-based. Then let me know what you have made.
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An Ayurvedic Perspective on Green Risotto
In the ancient Indian medical system known as Ayurveda, food is more than just nourishment; it is medicine for both the body and the spirit. These concepts are aptly embodied in this green risotto, which provides a symphony of flavors and energies that nourish us in many ways.
The idea of the six tastes—sweet, sour, salty, pungent, bitter, and astringent—lays the foundation of Ayurvedic cooking. All six tastes are essential to our general health; thus, a well-balanced meal should ideally include each one. That’s exactly what our green risotto does:
The rice provides a gentle sweetness, grounding the dish and offering comfort to both body and mind.
The herbs contribute pungent and bitter notes, stimulating digestion and adding depth to the flavor profile.
A touch of lemon juice introduces a hint of sourness, awakening the palate and enhancing nutrient absorption.
The natural saltiness balances the dish, while the greens offer a subtle astringency.
This collection of tastes delights our senses and ensures that our meal touches each of the 6 tastes.
Furthermore, green risotto is a prime example of “sattvic” cuisine, which refers to whole-food, seasonally-appropriate cuisine. It is said that eating foods high in satiation can help one feel calm, peaceful, and in excellent health. We prepare a cuisine with love and mindfulness, nourishing not just our physical body but also our energy and consciousness, by using fresh, full ingredients.
Food energetics is also taken into account in Ayurveda. This risotto creates a lovely balance that works well for most constitutions thanks to its cooling green ingredients and heated preparation method. This dish is a flexible addition to your Ayurvedic kitchen because it can be readily modified to satisfy different doshas.
Please help me get the word out about plant-based healthy living so that doctors know the value of lifestyle changes by sharing this post on your social media.
Try this creamy vegan green risotto that uses leftovers to transform a classic dish into a nutrient powerhouse.
Ingredients
Scale
1 cup Arborio rice (this is the best brand to use)
6 cups water or vegetable broth
1 cup shelled peas (fresh or frozen)
1 shallots, finely diced
1 clove garlic, minced (optional)
2 tablespoons olive oil
2 tbsp nutritional yeast (optional)
Salt and pepper to taste
1 tsp lemon zest
1 tsp preserved lemon or 1 tbsp fresh juice
Fresh basil, chopped, for garnish
Grated lemon zest for garnish
1 tbsp leftover pulp from making chive oil (or 1/2 cup finely chopped cooked spinach greens as an alternative – blanch in hot water into ice a bath or use fresh cooked frozen spinach).
Instructions
Prepare the Broth:
In a medium pot, heat the water or vegetable broth until it simmers. Keep it warm on the stove.
Sauté the Aromatics:
In a large pan, heat the olive oil over medium heat.
Add the diced shallot and cook until translucent, about 5 minutes. Add the minced garlic and cook for another minute until fragrant.
Cook the Rice:
Add the Arborio rice to the pan and stir to coat it with the oil. Cook for 2-3 minutes until the edges of the rice are translucent.
Add the Liquid:
Add the warm broth to the rice, stirring one cup at a time. Allow the rice to absorb most of the liquid before adding more. Continue this process until the rice is creamy and cooked through, about 30-40 minutes (it can be shorter). I used 6 cups of liquid with 1 cup of rice. In the last few minutes of cooking, stir in the peas so as not to overcook them.
Incorporate the Chive Oil Pulp (or greens):
When the rice is almost done, stir in the leftover chive oil pulp (or finely chopped blanched greens).
Season and Serve:
Stir in the nutritional yeast, if using, for an additional cheesy flavor. Season the risotto with salt, pepper, lemon zest, and preserved lemon to taste. Garnish with fresh basil and additional grated lemon zest before serving.
Click on the image to shop the ingredients from instacart from a list I have personally selected. The app will let you pick the store and provide a basis for the shopping and ingredient list. Then you can choose what you need. It has worked great for us.
Also, if you select the “pick up” option, which you can do on your way home from work, you may even receive a small credit on your purchases for your next visit. It’s a great time-saving option.
To sum up, if you are a busy professional, look into Instacart to eat healthier when your schedule is hectic, either as a delivery or pick-up option.
Enjoying the Process
One of the joys of cooking is the creativity it allows. Experimenting with flavors, textures, and ingredients can be so affirming, allowing one to tap into one’s creative side.
You can customize each creamy vegan green risotto dish by changing the herbs and greens according to what’s in season. Cooking can be made more enjoyable by accepting the process and savoring each step, regardless of experience level.
As we delve deeper into the realm of plant-based nutrition, never forget that each meal presents a chance to take care of the environment, fuel your body, and savor the small things in life. Watch this space for the full recipe and more advice on enhancing your cooking endeavors.
Learning about Plant-Based Eating
Having the right resources to learn about plant-based vegan principles is important for everyone.
These books are some of my tried-and-true resources that I have repeatedly referred to over the years. Let me know if you pick any of them up and what you learn.
Let’s Explore Seasonal Eating: Summer
The gentle hues of greens and gold always blanket the summer. I love having time to explore them. Seeing these colors emerge every year warms my entire being.
What is Seasonal Eating?
I am particularly interested in the role of local and/or seasonal eating. I believe that connection to seasonal living builds a steady and essential connection to nature. Fortunately, this is not just my opinion; scientific data exists to explore this notion.
Eating locally and seasonally has been proposed to reduce the environmental impact of food production and enhance consumer health (Macdiarmid, 2013). However, the evidence supporting this idea is mixed. While some studies have found that local food can be inferior to non-local food (Edwards-Jones, 2010), others have highlighted the potential benefits of consuming local seasonal food for sustainable consumption (Vargas, 2021). The link between eating seasonally and reducing environmental impacts in the food chain has also been explored, with some research suggesting a potential benefit (Brooks, 2011). However, the overall impact of eating locally and seasonally on health and the environment remains complex and nuanced.
Seasonal Recipe Book: My Summer Favorites!
I’m so delighted to share with you a new seasonal cookbook that I have created that is available for purchase. Please click through on the link to learn all about it. AND the best part is that I will be creating one for each season. Hope you enjoy and if you make one of the recipes, please let me know.
References
Macdiarmid JI. Seasonality and dietary requirements: will eating seasonal food contribute to health and environmental sustainability? Proceedings of the Nutrition Society. 2014;73(3):368-375.
Edwards-Jones G. Does eating local food reduce the environmental impact of food production and enhance consumer health? Proc Nutr Soc. 2010 Nov;69(4):582-91.
Vargas AM, de Moura AP, Deliza R, Cunha LM. The Role of Local Seasonal Foods in Enhancing Sustainable Food Consumption: A Systematic Literature Review. Foods. 2021; 10(9):2206.
Brooks, M., Foster, C., Holmes, M.R., & Wiltshire, J.J. (2011). Does consuming seasonal foods benefit the environment? Insights from recent research. Nutrition Bulletin, 36, 449-453.
Jaqua E, Biddy E, Moore C, Browne G. The Impact of the Six Pillars of Lifestyle Medicine on Brain Health. Cureus. 2023 Feb 3;15(2):e34605.
Elicit; Elicit: The Al Research Assistant; https://elicit.com; accessed 2/8/2024
In the complexity of considering the regional needs and long-term goals of feeding populations, I also believe that seasonal and, when feasible, local eating helps us cultivate mindfulness skills, paying attention to what is close and relevant. Exploring markets and local farms builds community connections, which is also part of Lifestyle Medicine’s core pillars of health.
And if you have leftovers, there are some really fun ways to use them… one is for arancini, and the other is to stuff squash blossoms. If you make enough extra ahead, you will find that you can adapt the “extras” into new recipes. And I think it just gets tastier over time.
Earn CME
This experience is powered by CMEfy – an AI-powered platform that directs learners along a pathway to capture reflections at the point of inspiration, point of care. Clinicians may earn CME/CE credit via ReflectCE, the accredited activity portal. Learn more at about.cmefy.com/cme-info
The CE experience for this Blog Post / Article is powered by CMEfy – click here to reflect and earn credits: https://earnc.me/7CbypP
Join me in community!
Looking to make a positive change in your life and community clincially? Dr. SiriChand is a board-certified physician in Internal Medicine, Integrative Medicine, Lifestyle Medicine, and Hospice/Palliative Medicine. She has dedicated her career to promoting long-term vitality through the choices we make every day and is an expert in Ayurveda and plant-based nutrition.
She particularly works with physicians to explore how to create time for self-care and how to learn to innovate in their integrative medicine careers. Take the first step towards an aligned, happier future, and contact Dr. Siri Chand Khalsa today.
Let’s create a better world for female physicians through intentional, mindful living.
Thanks for checking out this week’s post to the end!
If you make this, tag me on social media at @doctorsirichand. I would love to see your variations and flavor options. Save this Recipe for later to your favorite place. I like using PINTEREST, but you could also clip it elsewhere.
Dr. Siri Chand
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May your life be nourished and vital!
*Please note as an amazon affiliate, I earn from qualifying purchases which means I will receive a small fee if you purchase them. I have only included things I truly use. This post is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go here.
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