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Green Pea, Almond, and Roasted Garlic Risotto

Serves 4.

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    Instead of using dairy, blend peas, nuts, and roasted garlic to create a silky, pastel green base. Roasted garlic becomes muted and mellow with no sharpness left—so don’t fear the amount. Whole peas act as the “rice” of this quintessentially springlike, grain-free risotto.

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    Tip: Instead of almonds, try roasted and skinned hazelnuts, raw cashews, or raw pumpkin seeds.

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    Green Pea, Almond, and Roasted Garlic Risotto

    Ingredients

    • 1 head garlic, halved horizontally
    • 6 cups (1.5 L) green peas, fresh or frozen, divided
    • 1 1/2 cups (350 mL) low-sodium vegetable stock, plus more to thin
    • 1 cup (250 mL) unsalted raw or blanched whole almonds
    • 2 Tbsp (30 mL) lemon juice
    • 1 Tbsp (15 mL) extra-virgin olive oil
    • 1 tsp (5 ml) apple cider vinegar or white wine vinegar
    • 1/4 tsp (1 mL) salt
    • 1/4 tsp (1 mL) ground black pepper

    Nutrition

    Per serving:

    • calories453
    • protein21g
    • fat23g
      • saturated fat2g
      • trans fat0g
    • carbohydrates48g
      • sugars13g
      • fibre14g
    • sodium428mg

    Directions

    01

    Preheat oven to 350 F (180 C). Add both halves of garlic head to large sheet of parchment paper, crunch up into a tight ball, and roast for 45 minutes to 1 hour, until soft and fragrant. Cool until youu2019re able to handle comfortably.

    02

    In blender, squeeze roasted garlic (use the whole head or half, depending on taste); discard peels. To garlic, add 2 cups (500 mL) peas, stock, almonds, lemon juice, oil, vinegar, salt, and pepper. Blend until smooth and creamy.

    03

    Transfer to large pot or high-sided skillet, stir in remaining 4 cups (1 L) peas (whole), and heat over medium until bubbling. Thin with additional water or stock, if necessary. Serve immediately.

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    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.