alive logo

Asparagus Risotto with Goat Cheese and Herbs

Serves 4.


    Asparagus Risotto with Goat Cheese and Herbs

    Asparagus is high in folate and prebiotics (food for probiotics), replacing grains in this verdant take on risotto.


    Tip: To make this a more substantial meal, serve over cooked grains such as quinoa or millet, or pair with a protein.


    Asparagus Risotto with Goat Cheese and Herbs


    • 2 Tbsp (30 mL) extra-virgin olive oil
    • 1 onion, finely chopped
    • 2 garlic cloves, minced
    • 2 - 1 lb (450 g) bunches asparagus (white or green), tough ends removed, finely chopped into rice-sized pieces
    • 1 cup (250 mL) low-sodium vegetable stock
    • 1 cup (250 mL) mixed chopped fresh herbs such as parsley, dill, and basil
    • Zest of 1 lemon
    • 1/2 cup (125 mL) goat cheese, room temperature, crumbled
    • 1/4 tsp (1 mL) ground black pepper
    • Lemon wedges, for serving


    Per serving:

    • calories233
    • protein12g
    • fat16g
      • saturated fat7g
      • trans fat0g
    • carbohydrates16g
      • sugars7g
      • fibre6g
    • sodium192mg



    In high-sided skillet, heat oil over medium. Sauteu0301 onion and garlic for 8 minutes, until softened. Increase heat to medium-high and stir in asparagus and stock. Cook, stirring often, for 5 to 8 minutes, until asparagus is tender.


    Remove from heat and stir in herbs, lemon zest, goat cheese, and pepper. Serve immediately with lemon wedges.



    SEE MORE »
    Fruity Tofu with Sweet Potato Wedges
    Beet Falafel Burgers with Dilly Tahini Sauce

    Beet Falafel Burgers with Dilly Tahini Sauce

    If a falafel and burger had a love child, this would be it. The result of this hybrid is a vibrantly coloured, complex-flavoured veggie burger you’ll flip over. You can also serve them between toasted hamburger buns with toppings such as sliced cucumber, sliced tomato, and arugula.  Holding it together Many plant-based burgers are crumbly and weak, risking a patty that ends up between the grill grates instead of intact on your plate. Keep your burgers together by forming patties no larger than 1 in (2.5 cm) thick, which ensures a nice, even crust on the outside and a thoroughly warmed-through centre, then chilling the patties before grilling. You can also consider using a burger mould, which gives you denser, equally sized patties that cook evenly. Be sure your grill grates are well greased.  Deep freeze You can freeze uncooked falafel burgers on a parchment paper-lined baking sheet or plate and then transfer frozen patties to an airtight container. When ready, just thaw and cook as instructed. Falafel cooking options To bake: Arrange falafel on parchment-lined baking sheet and brush lightly with oil; bake at 375 F (190 C) for 25 minutes, or until crispy on the outside and heated through. To pan fry: Heat large skillet over medium heat. Once hot, add 1 Tbsp oil (15 mL) for each 2 burgers in the pan, swirl to coat pan and cook for 3 to 4 minutes, or until underside is browned. Then flip carefully and cook for 2 to 3 minutes more.