Oat risotto with red lentils

Ingredients

Grain and legume

• Whole oat groats, dry – 900 g
• Split red lentils – 350 g

Vegetables

• Onions – 250 g
• Carrots – 400 g
• Hokkaido squash – 600 g
• Zucchini – 350 g
• Spinach/Swiss chard (fresh) – 250 g

Fat and liquids

• Ghee or sesame oil – 120 g (about 8 tbsp)
• Vegetable stock or water – 3.6–4.0 l

Spices

• Whole cumin seeds – 10 g (2 tsp)
• Turmeric – 8 g (1.5 tsp)
• Ground coriander – 8 g (1.5 tsp)
• Ground cinnamon – 3 g (½ tsp)
• Freshly grated ginger – 20 g
• Black pepper – 4 g (½ tsp)
• Salt – about 25–30 g (to taste)

To finish

• Sesame seeds or walnuts – 50–80 g
• Fresh parsley leaves – 20 g

Method

Soaking

1. Rinse the oats and soak them for 8 hours (or overnight).
2. The lentils don't need soaking.

Toasting the spices and base

1. Heat the ghee/oil in a pot. Add the cumin seeds and let them “pop.”
2. Add the ginger, turmeric, coriander and cinnamon.
3. Add the finely chopped onion and sauté until translucent.

Vegetables

1. Add the carrots and squash and sauté for 5–7 minutes.
2. Add the zucchini.

Oats, lentils and simmering

1. Add the drained oats and the dry red lentils and stir so they get coated in the fat and spices.
2. Pour in the stock (3.6–4.0 l) and simmer over low heat for 45–55 minutes. Stir regularly and add more liquid if needed.

Finishing

1. Add the spinach/chard 5 minutes before the end. Season with salt and black pepper.
2. Let it stand for 10 minutes so the risotto “settles.”
3. Serve sprinkled with sesame seeds or chopped nuts and garnished with parsley.

Serving

Serve sprinkled with sesame seeds or chopped walnuts and garnished with fresh parsley.

Key ingredients

Pumpkin

Sweet, gentle and easy to digest; beta-carotene and potassium.

Carrot

Beta-carotene (vitamin A) for skin and eyesight, fibre, natural sweetness.

Onion

Prebiotic fibre for the gut flora, anti-inflammatory flavonoids.

Ginger

Warming; supports digestion and circulation, anti-inflammatory; traditionally used for nausea and cold.

Turmeric

Curcumin — strong anti-inflammatory and antioxidant effects; traditionally supports the liver and digestion.

Cumin

Supports digestion and eases bloating; a source of iron.

Ghee (clarified butter)

Clarified butter without milk proteins; in Ayurveda a carrier of spices and 'agni'.

Cinnamon

Stabilises blood sugar, warms, adds aromatic sweetness without sugar.

Red lentils

Quickly digestible protein; cooks down to a creamy texture.

Walnuts

Omega-3 (ALA) and antioxidants; traditionally support the brain and 'kidney' energy.

Sesame seeds

Calcium, healthy fats and lignans; toasted, they add umami and depth.

Zucchini

Light, high in water, gentle on the stomach.

Why it’s good for the body

• Red lentils are light, sweetish and nourishing — well suited to winter.
• Oats are grounding and strengthen the body during the cold season.
• Squash and spices are warming and support the digestive fire.

Traditional and functional notes on the ingredients — not medical claims.

Notes

• Adjust the amount of stock depending on how soft you want the oats.