This one-pot risotto features ancient grains, peas, and zesty lemon. Sorghum is an up-and-coming whole grain that packs plenty of fiber, protein and cancer-fighting compounds. Shrimp adds extra protein, but can easily be substituted with fall veggies for a vegetarian version of this comforting classic.
Lemony Shrimp Sorghum Risotto
Makes 6 servings (about 3/4 cup per serving) Per Serving: 290 calories, 8 g fat (2 g saturated fat), 33 g carbohydrate, 22 g protein, 3 g dietary fiber, 310 mg sodium. *If using soaked sorghum, cooking time may be reduced by 10 minutes. Prep Time: 15 minutes Cook time: 80 minutes
- 2 Tbsp extra virgin olive oil
- 1 lb shrimp (fresh or frozen (thawed))
- 1 cup whole grain sorghum (optional, rinsed and soaked overnight*)
- 1 medium onion (chopped)
- 2 cloves garlic (minced)
- 4-5 cups low-sodium vegetable broth
- 1 cup frozen peas (no-salt added)
- 1 Tbsp lemon juice
- 1 tsp ground black pepper
- 1 cup loosely packed basil leaves (chopped)
- 1/4 cup grated Parmesan cheese
- 1/2 tsp lemon zest
- Heat 1 tablespoon oil in large pan over medium heat. Add shrimp and cook until opaque, about 3 minutes. Remove from heat and chop roughly on a cutting board. Set aside.
- If using soaked sorghum, drain and pat dry sorghum using a paper towel. Add sorghum to pan and toast until lightly golden, about 4-6 minutes. Remove toasted sorghum from pan and set aside.
- Heat remaining tablespoon oil in the pan over medium heat and add the onion and garlic. Stir and cook until translucent, about 2-3 minutes.
- Add toasted sorghum back to pan with onion and garlic and stir around for 1-2 minutes. Add 1 cup broth and stir gently, allowing sorghum to absorb the liquid.
- Once first cup of broth is absorbed, add 3 more cups vegetable broth, cover with lid, and reduce heat to low.
- Cook for 50-60 minutes, stirring periodically, or until broth is almost completely absorbed and the sorghum is tender (if the sorghum is hard, add more broth and continue cooking for 10-15 minutes).
- Add peas, shrimp, pepper and lemon juice, stir, and cook for 4-5 minutes (add more broth if needed).
- Remove from heat. Add basil, cheese and lemon zest and stir. Garnish with a sprinkle of freshly chopped basil on top.
Sonja Goedkoop, MS, RDN, is a registered dietitian at Zesty, Inc. She is passionate about helping others improve their health through diet and physical activity and believes eating nutritious food should be easy and taste great. Aicr.org