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Mushroom Leek and Tofu Risotto

Recipes

Derek Anderson, MDIntroduction from Derek Anderson, MD, of Adventist Health Medical Group Gladstone.

When people hear about plant-based foods, many immediately think of "rabbit food" that leaves them hungry, or they have concerns about how to get nutrients like protein and iron.

This hearty, healthy Mushroom Leek and Tofu Risotto recipe will deliciously banish all thought of these worries. Tofu and rice supply most of the protein in this dish, and rice and leeks add iron.

The other vegetables are a great source of other vitamins and minerals, including vitamin K, folic acid and potassium. Olive oil adds important omega-3 and omega-6 fatty acids.

The shitake mushrooms are the real stars of this dish and are rich in unsung nutrients such as copper (for iron absorption and an antioxidant) and pantothenic acid (aids in production of red blood cells and good cholesterol).

Complement this main dish with a spinach salad and a side of lightly cooked asparagus (plus dessert of course!) for a filling, tasty and heart-healthy meal that's a great choice for people with high cholesterol or a history of heart attacks.

Remember, eating well leads to living well!


4 main courses / 15 minute prep / 45 minutes cooking

Leeks

  • 2 large leeks (white & pale green parts only) halved thinly sliced (about 2 cups)
  • 2 TB. extra-virgin olive oil

Mushrooms

  • 1 pound shiitake mushrooms
  • stemmed cut into 1/4- to 1/3-inch-thick slices
  • 1 large onion halved thinly sliced lengthwise
  • 1/4 cup extra-virgin olive oil
  • 1 tsp. minced fresh thyme leaves

Risotto

  • 4 TB. Extra-virgin olive oil divided
  • 1 large onion chopped
  • 1 1/2 cups Arborio rice or medium-grain white rice
  • 1/2 cup dry white wine
  • 5 cups hot vegetable broth(or more)
  • 1 cup firm tofu grated on large hole cheese grater
  • Salt and pepper
  • 4 TB. fresh parsley chopped

1. Heat Sauté pan over medium high heat. Add in extra-virgin olive oil and sauté leeks until tender.

2. Preheat oven to 400°F. Toss mushrooms onion thyme and extra-virgin olive oil in rimmed baking sheet. Sprinkle with salt and pepper. Roast until mushrooms are tender and light brown around edges stirring occasionally about 35 minutes.

3. Once mushrooms are in start risotto: Heat 2 T extra-virgin olive oil in heavy large saucepan over medium heat. Add onion and cook until beginning to soften about 5 minutes.

4. Add rice; stir 1 minute.

5. Add wine and stir until almost all liquid is absorbed about 1 minute.

6. Add 1 cup hot broth. Simmer until broth is almost absorbed stirring often about 4 minutes.

7. Add more broth 1 cup at a time allowing each addition to be absorbed before adding next and stirring often until rice is tender and mixture is creamy about 20 minutes longer.

8. Stir in leek mixture mushroom mixture remaining 2 TB.s extra-virgin olive oil and tofu.

9. Season to taste with salt and pepper.

10. Stir in Parsley and serve.

Recipe provided by Zachary Groh of Milwaukee Wisconsin.


LivingWell Bistro logoInterested in great vegan dining? Try the LivingWell Bistro on the campus of Adventist Medical Center in Portland.