A slow‑simmered, deeply comforting risotto that builds flavour layer by layer. Onion and garlic form the aromatic base, releasing natural sulphur compounds that support immune function and help lower inflammation. As the button or cremini mushrooms soften and brown, they bring umami depth along with beta‑glucans—fibres shown to support gut health and immune resilience.

Instead of dairy, this risotto turns creamy through whole‑food ingredients. Cashews, when blended, create a silky texture rich in heart‑healthy monounsaturated fats, while nutritional yeast adds a savoury, parmesan‑like note plus B‑vitamins that help with energy metabolism. Brown basmati rice provides sustained-release carbohydrates and fibre, supporting steady blood sugar and digestive health.

Fresh vegetables fold in at the end: spinach for iron, folate, and lutein to support eye and cellular health; red capsicum for vitamin C and antioxidants that enhance collagen formation and immune defence. Everything is gently cooked in vegetable stock, infusing minerals and flavour without added oil or salt.

The result is a nourishing, plant‑powered risotto that’s creamy, colourful, and packed with phytonutrients—comfort food that supports heart health, digestion, immunity, and everyday vitality.

Creamy Mushroom Risotto

Catherine Barclay

A creamy, plant‑powered risotto where brown basmati rice slowly simmers in fragrant vegetable stock, soaking up the savoury richness of garlic, onion, and golden‑sautéed mushrooms. Blended cashews and a touch of nutritional yeast create a velvety, dairy‑free finish, while spinach and sweet red capsicum fold through for colour, freshness, and a boost of phytonutrients. Comforting, wholesome, and naturally creamy without oil or cheese.

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Course Main Course

Servings 6 servings

Ingredients

  

1x2x3x

• 1 med onion finely diced
• 5 cups button or cremini mushroom, sliced
• ½ red capsicum (bell pepper) diced
• 2 cloves garlic crushed
• 1½ cups brown basmati rice
• 6 cups vegetable stock
• 1 cup cashews see notes
• 1 tbsp nutritional yeast
• 1 cup spinach chopped

Instructions

 

• Saute onions in a frying pan with a little water or stock until softened and translucent.
• Add in the mushroom, capsicum and garlic, stirring through, and continue to cook for a few more minutes with the lid on.
• Add the rice and mix through the onion mix.
• Include half of the vegetable stock (3 cups), cover and simmer for 20 mins.
• While waiting for the rice to absorb the liquid, blend the cashew nuts with a small amount of the vegetable stock until smooth.
• Add in another 1½ cups, mix through and cook for a further 10 mins.
• Finally, add the last amount of stock along with the spinach, capsicum, cashew mix and nutritional yeast. Simmer for 10 mins.
• Serve garnished with parsley and ground black pepper

Notes

**If you can leave the cashews to soak in water overnight or for 2 hours before blending, it makes the process easier. Drain off the water before using.

Keyword Fiber rich, Fibre rich, mushrooms, no oil, plant-based, vegan, wfpb, wholefood

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