Oil-Free Healthy Sweet Potato & Mushroom Vegan Risotto

Oil-Free Healthy Sweet Potato & Mushroom Vegan Risotto
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Our Vegan Risotto is so rich and luscious, made with delicious sweet potato and delightful mushrooms and so healthy, made completely oil-free, and yet extremely creamy. The sweet potato makes this risotto so nutritious and provides a subtle sweetness so unique that will make you love it 🙂

For the making of this amazing vegan risotto, we use either Shiitake or Chanterelle mushrooms. Both work amazingly, but we prefer Shiitake mushrooms better!

Oil-Free Healthy Sweet Potato & Mushroom Vegan Risotto

Have you tried fine kelp? We add it to our healthy vegan risotto! Kelp is a brown alga used abundantly in kitchens around the world. Highly beneficial to health, kelp exhibits anti-cancer, anti-inflammatory, anti-coagulatory properties. Regular consumption of kelp helps you fight diseases like cancer, various inflammations, and blood disorders. It helps increase bone density and is a good source of iodine (extracted from curejoy.com).

(Extracted from organicfacts.net): The health benefits of sweet potatoes include their ability to help in healthy weight gain, boost immunity, regulate digestion, treat asthma and bronchitis, and control diabetes. Sweet potatoes also help in treating arthritis and stomach ulcers.

The fiber content in sweet potatoes is higher than that of common potatoes and they taste as good too! When these two factors are combined with other minerals like magnesium, which is present in sweet potatoes, it makes an excellent facilitator for digestion. Sweet potatoes are easy to digest as well since they mainly contain starch. They are soothing to the stomach and intestines, so you can avoid any difficulties of digesting them.

Sweet potatoes have anti-inflammatory properties. This is primarily due to the presence of beta-carotene, vitamin C, and magnesium. They are very effective in curing internal and external inflammation.

Sweet potatoes are excellent immune system boosters that defend your body from a wide variety of conditions. They are very rich in beta-carotene, which is a major antioxidant, along with vitamin C and B complex vitamins, iron, and phosphorus. All these nutrients help in strengthening the immunity and keeping you healthy.

Sweet potatoes are effective in curing congestion of the nose, bronchi, and lungs; thereby, giving relief from asthma. The aroma of these potatoes helps in this relief.

Sweet potatoes are believed to be capable of warming up the body, possibly due to the sweetness and other nutrients that impact body temperature. This property is also beneficial for people suffering from bronchitis, along with its powerful effect on congestion. The concentration of vitamin C, iron, and other nutrients helps cure bronchitis.

Beta-carotene, magnesium, zinc, and vitamin B complex make sweet potatoes a highly important food source for managing arthritis. The water in which sweet potatoes are boiled can also be applied externally on joints to ease the associated pain of arthritis.

Beta-carotene, a champion antioxidant and an anticarcinogenic substance, is the pigment responsible for the color of the peel of sweet potatoes. The beta-carotene and vitamin C contained in sweet potatoes are very beneficial for curing various types of cancer, mainly those of colon, intestines, prostate, kidneys, and other internal organs.

Sweet potatoes have a soothing effect on the stomach and the intestines. B-complex vitamins, vitamin C, beta-carotene, potassium, and calcium are all very effective in curing stomach ulcers. Moreover, the roughage in sweet potatoes prevents constipation and the resultant acid formation, thereby reducing the chance of ulcers. The anti-inflammatory and soothing properties of sweet potatoes also reduce the pain and inflammation of the ulcers.

Contrary to popular belief, sweet potatoes are beneficial for diabetics. Amazingly, they are very effective in regulating blood sugar levels by helping the proper secretion and function of insulin. Of course, that does not mean that diabetics should eat them indiscriminately. The idea is that sweet potatoes can replace rice or carbohydrate intake as a healthier option.

The fiber or roughage present in sweet potatoes helps the body retain water. This maintains water balance in the body, keeping you hydrated and your cells functioning efficiently.

Sweet potatoes are effective for helping people quit addictions like smoking, drinking, and taking certain narcotics. They are good for the health of arteries and veins, as they protect their walls against hardening. The high concentration of beta-carotene (an alternative form of vitamin A) and phosphorus are excellent for both ocular and cardiac health.

Oil-Free Healthy Sweet Potato & Mushroom Vegan Risotto

What about nutritional yeast? It has a strong cheese-like nutty flavour, which makes it perfect for dairy cheese substitutes.

Two tablespoons of nutritional yeast provide 60 kcal with 5 g of carbohydrates (four grams of which are fiber). A serving also provides 9 g of protein and is a complete protein, providing all nine amino acids the human body cannot produce. While fortified and unfortified nutritional yeast both provide iron, the fortified yeast provides 20 percent of the recommended daily value, while unfortified yeast provides only 5 percent. Unfortified nutritional yeast provides from 35 to 100 percent of vitamins B1 and B2. Sounds good, right? Healthy and delicious! So you need to get this amazing product and start using it!

If you liked this recipe, check out our Vegan Spanish Paella Recipe. It’s amazing!


Oil-Free Healthy Sweet Potato & Mushroom Vegan Risotto

Oil-Free Sweet Potato & Mushroom Vegan Risotto

George
Our Vegan Risotto is so rich and luscious, made with delicious sweet potato and delightful mushrooms and so healthy, made completely oil-free, and yet extremely creamy. The sweet potato makes this risotto so nutritious and provides a subtle sweetness so unique that will make you love it 🙂
5 from 5 votes

Enjoy friends! If you make this recipe, please snap a photo and tag @veganvvocals and #veganvvocals on Instagram! We’d also love it if you would leave a comment below, and give the recipe a rating! Thanks so much!

Prep Time 10 mins
Cook Time 1 hr
Total Time 1 hr 10 mins
Course Grains, Main Course
Cuisine Italian Cuisine
Servings 6
Calories 357.4 kcal

Ingredients
  

  • 2 small sweet potatoes, diced
  • 1 onion, finely chopped
  • 2 garlic cloves, minced
  • 2 cup arborio rice
  • 250 g Shiitake or Chanterelle mushrooms, sliced
  • 1/2 cup green peas
  • 1 1/2 l mushroom broth
  • 1 cup vegan white wine
  • Thyme to taste
  • Rosemary to taste
  • Freshly ground black pepper to taste
  • sea salt, optional
  • 1/2 cup nutritional yeast
  • 1/2 tsp fine kelp

Instructions
 

  • In a medium-sized pot, prepare the 1 ½ liters of mushroom broth and keep it warm. You will be adding it to the risotto little by little, a cup at a time.
    Oil-Free Healthy Sweet Potato & Mushroom Vegan Risotto
  • In a large non-stick skillet, over high-heat, add onion and let cook until golden brown (you can add some sea salt to help with the caramelization process), stirring occasionally. You can use some tablespoons of broth to collect the onion stuck to the skillet. Stir in garlic, sweet potato, and mushrooms, and let cook for a few minutes, stirring occasionally.
    Oil-Free Healthy Sweet Potato & Mushroom Vegan Risotto
  • Stir in rice and let it heat up while stirring, for a few minutes. Add in the white wine and continue cooking until the wine is all absorbed, stirring constantly, so it doesn’t get stuck to the skillet.
    Oil-Free Healthy Sweet Potato & Mushroom Vegan Risotto
  • Add the rest of the broth, cup by cup, waiting until it’s absorbed before adding more, and when the rice is almost ready, stir in the green peas, the thyme, rosemary, black pepper, and optionally salt, the nutritional yeast and the kine kelp.
    Oil-Free Healthy Sweet Potato & Mushroom Vegan Risotto
  • Serve when the rice is ready and the risotto looks rich and creamy. It takes a total of 1 hour approximately. Consume warm and be sure to enjoy!
    Oil-Free Healthy Sweet Potato & Mushroom Vegan Risotto
  • Store in the refrigerator.

Nutrition

Serving: 460gCalories: 357.4kcalCarbohydrates: 67.1gProtein: 15.3gFat: 1.4gSaturated Fat: 0.1gSodium: 498mgPotassium: 509.17mgFiber: 8.2gSugar: 3.8g
Keyword Simmering
Tried this recipe?Mention @veganvvocals or tag #veganvvocals!

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