Mushroom Asparagus Lentil Risotto (vegan, gluten free, oil free)
Apr 13, 2020 • Updated Jun 20, 2023
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hearty, high protein mushroom asparagus lentil risotto
Cozy, comforting, hearty but also high in protein, this Mushroom Asparagus Lentil Risotto does it all. It’s creamy, warming and made with only good-for-you ingredients. The secret? The lentils, which disguise themselves as part of the rice in this risotto. They’re high in protein and undetectable to the naked eye.
If lentils in risotto sounds a little weird to you, trust me when I say it’s delicious and adds even more texture! You know I’m a big fan of finding fun ways to incorporate more plant protein and legumes into my recipes, and this recipe does just that. It creates a more balanced meal and the added plant protein makes the dish more satiating and keeps you fuller longer.
This recipe is heavily inspired by my most recent Purple Carrot meal. You can watch this YouTube video, in which I cook the meal with my boyfriend, Mo. We loved it so much, we kept re-making the recipe and it’s still one of our favourite meals to date. You can find a similar recipe on their website, but I’ve made a few adjustments to make this recipe even healthier and more flavourful.
This recipe is vegan, gluten-free, refined sugar free and oil free. It can be meal prepped, and batch prepared! Bonus: the recipe is also gut healthy and probiotic thanks to miso paste.
what’s in this mushroom asparagus lentil risotto?
- White lentils → Are sneakily incorporated into the rice base of our risotto. High in protein, and fiber, white lentils are a great addition to rice because it’s similar in look and size.
- Arborio rice → The base ingredient for our risotto (and most others, too!). Using a half and half mixture of lentils and rice provides the perfect balance of nutrition while still serving all the risotto texture.
- Mushroom broth → Is a wonderful, umami broth to use in cooking in general. I really love using it when making risotto or rice because it adds an unbeatable savoury flavour, and in this recipe is really brings out the mushroom. Vegetable stock is an alternative option.
- Mushrooms → A delicious topping for our risotto that provides texture, flavour and also a little bit of plant protein too! I like to use a variety of mushrooms, like shiitake, maitake and button mushrooms, but you can use anything you have on hand.
- Asparagus → Is a great way to incorporate a little green into the recipe. It has a lovely flavour that pairs well with mushroom and brightens up the dish too.
- Miso paste → Gives this dish the gut healthy boost and probiotics. It’s also a deeply rich flavour and umami that ties the whole recipe together. Paired with mushrooms, you can never go wrong.
secrets to success
To achieve the best texture and make sure your lentils cook through, I highly recommend soaking them beforehand. I’ve included this as an optional step in the recipe card, but if you have time to do it, please do! It only takes 30 seconds to dump the lentils into a bowl with water and you can let soak overnight so they’re ready to go when you’re cooking.
Risotto is kind of a labour of love dish in that it does take some patience and time to prepare. You want to add broth slowly, in parts, until liquid is absorbed and repeat the process. I’m experimenting with an Instant Pot version, so let me know if you’d be interest, but until then, turn some music on and prepare to stir away!
if you like this recipe, try…
- Miso Mushroom Ramen
- Herbed Mushroom Carbonara Pasta
- Three Mushroom Quinoa Soup
- Mushroom Shii-Tacos
- Golden Garlic Quinoa
- One Pot Mushroom Stroganoff via Sweet Simple Vegan
If you try this recipe out, tag me on Instagram @veggiekins so I can see your delicious re-creations and for a chance to be featured! As always, I love when you share your reviews in the comments below, and if you make any fun substitutions, let me know how it worked out below too!
Vegan Mushroom Lentil Risotto Recipe (High Protein)
Ingredients
- 4 cups mushroom broth you can also use vegetable broth instead
- 1/2 large onion finely diced
- 2 cloves garlic minced
- 1 cup sliced mushrooms of choice
- 1 cup chopped asparagus
- 1/2 tsp garlic powder
- 2 tsp gluten free soy sauce
- 1/2 cup arborio rice
- 1/2 cup white lentils soaked and drained*
- 3 tbsp white miso paste
- salt and pepper to taste
- 2-3 macadamia nuts for garnish
Instructions
- Bring mushroom broth to a light simmer and set aside.
- In a large saucepan over medium high heat, sauté asparagus and mushrooms with gluten free soy sauce and garlic powder for about 2-3 minutes, or until asparagus is bright green and mushrooms are tender. Set aside.
- Using the same pan, lower the heat to medium and sauté onion with a touch of oil or veggie stock until translucent and fragrant. Add garlic, dry rice and lentils to the pan, and cook for another 2-3 minutes.
- Add 1/2 cup of mushroom broth to the pan with the lentils and rice and stir until liquid is almost completely absorbed. Continue the process, by the 1/2 cup until all the broth is used and rice is tender.
- Remove the pan from heat, stir in miso paste, and season with salt and pepper to taste. Serve with mushrooms and asparagus on top, or stir into the mixture.
- Top risotto with macadamia nuts, grated or microplaned on top for an extra touch. Enjoy!
Notes
Secrets to Success
- To achieve the best texture and make sure your lentils cook through, I highly recommend soaking them beforehand. I've included this as an optional step below in the recipe card, but if you have time to do it, please do! It only takes 30 seconds to dump the lentils into a bowl with water and you can let them soak overnight so they're ready to go when you're cooking.
- If you choose to soak your lentils for about 3 hours or overnight before cooking, it will result in a much more tender risotto and may cook more quickly. This is an optional step.
- Risotto is kind of a labor of love dish in that it does take some patience and time to prepare. You want to add broth slowly, in parts, until liquid is absorbed and repeat the process. I'm experimenting with an Instant Pot version, so let me know if you'd be interested, but until then, turn some music on and prepare to stir away!
Serving & Storage Tips
Serve this lentil risotto on its own or with a side green salad. This recipe makes a perfect side dish or main course– whatever you’re in the mood for! Store leftovers in an airtight container for up to 5-6 days in the refrigerator. Gently reheat in the microwave or stovetop with a little veggie broth to enhance the texture.Nutrition information is automatically calculated, so should only be used as an approximation.
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