Lentil Risotto with Peas (Vegan, Gluten-Free)

Sharon Palmer

Don’t limit your risotto offerings to classical Arborio rice! Slow simmer lentils with a white wine broth and dried cranberries for a touch of natural sweetness. This savory, nutrient-packed dish for Lentil Risotto with Peas will become the star of your menu.

Risotto, that classic Italian recipe featuring slow-simmered Arborio rice, is not just limited to grains. You can use this culinary style with lentils, quite easily. I love creating a rich vegetable-white wine broth, then stewing the lentils with just a ladle full of broth at a time as they are slow-cooked to perfection. In my vegan recipe, I add a touch of sweetness with dried cranberries, a pop of fresh green color with sweet peas, aromatic mushrooms and sage, and the crunch of walnuts.

As a twist, I featured sprouted lentils in the photos here, but you don’t have to sprout your lentils first. Sprouting is a process that opens up the nutrition and digestibility of pulses and grains, so check out how to sprout lentils here.

Step-By-Step Guide:

Sauté the onion and garlic with olive oil.
Add mushrooms and sauté.
Add black pepper, sage, lentils and dried cranberries. I used sprouted lentils here, but you don’t have to sprout them first.
Add 1/2 cup of warm vegetable-white wine broth at a time, until liquid is absorbed, simmering slowly until tender.
Add peas and walnuts.
Enjoy!

 

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Lentil Risotto with Peas (Vegan, Gluten-Free)


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  • Author: The Plant-Powered Dietitian
  • Prep Time: 10 minutes
  • Cook Time: 1 hour
  • Total Time: 1 hour 10 minutes
  • Yield: 4 servings 1x
  • Diet: Vegan

Description

Use the culinary technique of risotto—slow simmering in a flavorful white wine broth—in this savory, nutrient-packed recipe for Lentil Risotto with Peas.


Scale

Ingredients


Instructions

  1. Heat olive oil in a large saucepan and sauté onions and garlic for 5 minutes. Add mushrooms and sauté for 2 minutes.
  2. Meanwhile heat vegetable broth, wine, and balsamic vinegar in a small pot until warm but not boiling. Turn to low heat, just to keep broth warm.
  3. Add black pepper, sage, lentils, and dried cranberries to the sauté pan. Ladle about ½ cup of broth into the sauté pan and stir occasionally until liquid is absorbed. Repeat this process, adding ½ cup of warm broth at a time, and stirring occasionally until liquid is absorbed, for about 50 – 60 minutes, until lentils become just tender. (May not use all of the broth mixture—use only enough to create tender lentils.) Stir in peas and walnuts and heat for 2 – 3 additional minutes. Makes 4 servings (1 1/4 cups each).

  • Category: Entree
  • Cuisine: American, Italian

Nutrition

  • Serving Size: 1 1/4 cup
  • Calories: 334
  • Sugar: 16 g
  • Sodium: 228 mg
  • Fat: 14 g
  • Saturated Fat: 2 g
  • Carbohydrates: 41 g
  • Fiber: 11 g
  • Protein: 12 g

Keywords: vegan risotto, lentil risotto

For more plant-based entrees, check out:

Asparagus Dill Tofu Quiche
Lemony Garden Peas with Pasta
Heirloom Bean Cassoulet with Root Vegetables

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