An Ayurvedic take on this classic Italian dish, with sumptuous sweet beets and crunchy bitter walnuts enveloped in creamy risotto rice. Simple, satisfying and delicious.
I was lacking in cooking inspiration the other night, and was also wondering what to do with a beetroot I had in the cupboard. Risotto came to mind, and this was the end result. Of course there are numerous ingredients in a traditional Italian recipe that don't necessarily align with Ayurvedic principles such as onions and garlic, however I think I've pretty much nailed it here on the taste front even without these and I know that my digestion is a lot happier for their absence too!
Whilst garlic is sometimes used for medicinal purposes, it generally isn't recommended in Ayurvedic cooking as it is rajasic in nature meaning it creates disturbance in the mind. Onions are also rajasic, and irritate the digestive tract causing bloating, gas and even diarrhoea. Of course for those of you who are used to cooking with lots of onions and garlic and struggle with the idea of not using them then I'd encourage you to at least swap the onion for some leek which isn't as strong and halve the amount of garlic you would normally use. If you gradually try to reduce your consumption of them trust me in time you won't even miss them and your taste buds will thank you as you'll be able to appreciate more subtle flavours found in foods.
As a substitute I like to use asafoetida which is a yellow, powdered spice ground from the dried resin of ferula which is a herb in the carrot family. It is also commonly known as hing and has a pungent odour and strong flavour so only needs to be used in small quantities as it packs quite a punch. It is commonly used in Indian cooking, and is known to reduce gas and bloating and improve digestion. You can find it in Indian supermarkets, but check the ingredients list and try to avoid any with added extras.
Ayurvedic beetroot and walnut risotto.
Serves 2 - Cook time 40 minutes.
Ingredients
2 tbsp ghee or olive oil
1/2 tsp fennel seeds coarsely ground
1/2 tsp coriander seeds coarsely ground
1/2 tsp freshly grated ginger
1/4 tsp cumin seeds coarsely ground
1/4 tsp fenugreek (methi) leaves
1/8tsp asafoetida (hing)
1/2 tsp rock salt
1/4 tsp freshly ground black pepper
1 medium beetroot chopped into small cubes
1 tbsp fresh tamarind paste (can be substituted with lime)
50 gm walnuts roughly chopped
120 gm or 1/2 a heaped cup of arborio rice
500ml water or vegetable stock
a handful of fresh parsley or dill to garnish
a tbsp of freshly squeezed lime juice if not using the tamarind
Directions
In a medium sized pan melt 1 tbsp of the ghee or olive oil over a low heat
Add the fennel, coriander, cumin and black pepper and saute for 30 seconds until the aromas are present.
Add the ginger and saute for another 30 seconds.
Add the asafoetida, salt, and fenugreek leaves.
Add the cubed beetroot and give everything a good stir ensuring that the beetroot is coated in the spices, leave to saute for 2 - 3 minutes stirring several times.
Add the tamarind paste if using and stir again to coat, saute for 30 seconds then add the walnuts and enough water to just cover the beetroot, pop a lid on and simmer until tender. Add a bit more water if it evaporates, but ideally it should reduce down and create a bit of a glaze when the beetroot is cooked.
In a separate pan heat the other tbsp of ghee or olive oil over a low heat.
Add the rice and give it a good stir to coat it in the oil and leave for a minute.
Add a ladleful of water or stock at a time and stir frequently until there is hardly and liquid left.
Repeat the above step until all the water/stock has been used. Add more liquid if required as different rice will vary in its absorbency. The rice should be soft but still have a little bite to it when cooked, and the starch should have been released leaving you with a creamy consistency.
Add the cooked beetroot and walnuts to the rice and stir thoroughly to incorporate it evenly.
Turn off the heat and add the chopped fresh herbs and lime juice if you didn't use tamarind and give it a final stir.
Serve and enjoy!
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