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Home » Gluten Free, Main Dishes, Recipes, Vegan

Coconut Oil Vegan Rainbow Risotto

Submitted by on January 21, 2014 – 11:19 am3 Comments

Rainbow-Risotto

LUCY-COC_1This recipe was provided to us by one of our fabulous suppliers, Lucy Bee. Lucy Bee produce Extra Virgin Fair Trade Organic Raw Coconut Oil. A nutritious dietary oil made from organically grown coconuts.

This risotto is as pleasing to the eye as is it to the palate. It includes an abundance of nutritious vegetables, health boosting coconut oil along with satisfying risotto rice. It makes a tasty supper and any leftovers can be served cold as a quick lunch. Though you need to stand and stir the ingredients to ensure they don’t stick, you’ll find this is quite therapeutic and engaging. There’s a certain fascination in watching the dish come to life as the coconut oil softens the vegetables, enhancing their flavours and the rice swells, absorbing the stock.
Extra virgin coconut oil is a replacement for other oils and butter in all types of cooking, with any recipe easily adapted.

Prep:aration time: 15 minutes
Cooking time 55 minutes
Allergy information: gluten and lactose free; vegan and vegetarian
Serves 4

Ingredients:

For the Risotto

  • 200g butternut squash cut into small cubes
  • 1 red pepper deseeded and sliced
  • 3 tbsp Suma Extra Virgin Organic Coconut Oil
  • 1 onion chopped
  • 2 garlic cloves chopped
  • 180g risotto rice
  • 1 ½ pints of vegetable stock
  • 150g mushrooms sliced
  • 100g peas
  • 1 handful sage leaves chopped plus extra to garnish
  • Pinch Himalayan salt

Method:

To make the Risotto

  1. Pre heat the oven to 180C
  2. Melt 1 tablespoon of coconut oil in a roasting dish then add the butternut squash and red pepper. Toss until coated then bake for 25 minutes. Remove from the oven.
  3. 2. Sauté the onion and garlic in the remaining coconut oil, until soft.
  4. 3. Add the rice, stir over a medium heat until the rice becomes transparent then add one ladleful of stock at a time allowing the rice to absorb it. After three ladles of stock, add the butternut squash, pepper, chopped sage leaves and mushrooms.
  5. 4. Continue to stir and add the stock a ladleful at a time. When you have 2 ladles of stock left, add the peas. Stir continuously until the peas are cooked and the stock absorbed.
  6. 5. Season with salt and serve.


For more information about coconut oil, Lucy Bee have written a definitive guide to coconut oil on their website. It looks at the many health benefits and uses for coconut oil. There is also more delicious recipes to try using coconut oil on their website.

3 Comments »

  • Given rates of obesity and related health conditions in the UK, it's downright irresponsible to claim that "The body immediately converts it [coconut oil] to energy, rather than storing it as fat". There's some marginal evidence that if you're on a calorie-restricted diet then the fats in coconut oil are burned more efficiently than other kinds, or might slightly boost your metabolism. What's certain is that eating large amounts of fatty food will make you overweight, no matter what fat is in them.

  • Belize says:

    Coconut oil is good for you. It ASSISTS in losing weight. It’s the best oil to cook with, the best to use on your body, best for everything. Every one who knows anything about healthy eating knows that.

  • Anonymous says:

    Hello Charlotte,

    Firstly, our apologies for such a slow reply but unfortunately have only just been made aware of your comment.

    Thank you for taking the time to comment.

    As a family run company, our philosophy is all about eating a balanced diet of foods that are as close to nature as possible and we fully advocate exercise as part of a healthy lifestyle.

    Within this balance of food groups, the point we always try to make is that not all fats are equal. Coconut oil is made up of medium chain triglycerides that are broken down and used differently to long chain triglycerides. The LCTs are what are predominantly stored as fat and studies have proved that MCTs can actually increase energy expenditure: http://www.coconutresearchcenter.org/article10612.htm

    Similarly we have numerous articles on our website on research into the health benefits of coconut oil.

    We’re obviously not advising anyone to over consume coconut oil but do point out that where fat is needed in the diet (as an important source of energy), then raw coconut oil is a healthy alternative. Part of our responsibility is to gather research for our customers to use their own judgement regarding the benefits of coconut oil.

    All the best,

    Jim

    Jim KInloch
    Lucy Bee Ltd

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