Brown Rice Mushroom Risotto

I can’t deny my Italian roots. I love risotto. It brings back memories of my Italian grandma cooking the most delectable dishes from home-made gnocchi to succulent ravioli and the ubiquitous risotto al pomodoro (risotto with fresh, home-made basil and tomato sauce).

Unfortunately, my grandma’s love of carbs caused her to become diabetic – not so much fun. So, given my family’s genetic propensity towards poor blood glucose balance, I’m constantly looking at ways in which I can use specific preparation techniques to improve the glycemic index of rice and other nutrient-dense but also carb-rich foods.

Germinated brown rice mushroom risotto is a great way to include a healthy grain such as brown rice, while decreasing its impact on your blood sugar levels, as well as a host of other benefits which you can read about here.


  • 1/2 brown onion, finely chopped
  • 30g butter
  • 2 garlic cloves, chopped up ten minutes before starting cooking
  • 200g fresh chestnut mushrooms
  • 25g dried porcini mushrooms, powdered into food processor (optional)
  • 1100ml warm home-made chicken stock or water plus 2 good quality stock cubes such as Vogel brand
  • 30ml (or a splash) white wine (optional)
  • 350g germinated brown rice
  • Pinch of nutmeg
  • Grated parmesan (optional)


  • Melt the butter in a lidded pan
  • Add the garlic and onion and sweat until soft but not browned
  • Add the germinated brown rice and coat thoroughly in the butter/onion mixture
  • Add the wine if using and keep stirring until absorbed
  • Add the home-made stock or water and stock cubes, mushrooms, porcini if using and pinch of nutmeg. Bring to a boil then turn down heat and cover with lid
  • Stir frequently to avoid sticking. The rice should take between 40-50 minutes to cook
  • You may need to add extra stock depending on how long you soaked your rice for
  • The traditional way to make risotto is to add one ladleful of broth at a time but I find this method also works well, provided you remember to stir every few minutes
  • Serve topped with roasted veg, grated parmesan and a splash of unfiltered olive oil