Sweet Potato & Chickpea Risotto

Makes 4 servings

Preparation Time: 5 min
Cooking Time: 35 min

A vegetarian main course that is filling and comforting for a family dinner. Cooking the short-grain rice in the milk makes it smooth and creamy. Add a crisp green salad on the side with some cherry tomatoes and a balsamic vinaigrette.


2 tsp vegetable oil 10 mL
2 cups diced peeled sweet potato (about 1 large) 500 mL
cloves garlic, minced
onion, chopped
sweet red pepper, chopped
1 tsp dried basil 5 mL
1/4 tsp pepper 1 mL
3/4 cup short-grain (Arborio) rice 175 mL
3/4 cup reduced-sodium vegetable broth 175 mL
2 tbsp all-purpose flour 25 mL
3 cups 1% milk 750 mL
1 cup drained rinsed canned chickpea 250 mL
1/2 cup grated Canadian Parmesan cheese 125 mL


Step 1
In a large pot, heat oil over medium heat. Sauté sweet potatoes, garlic, onion, red pepper, basil and pepper for 5 minutes or until onion is softened. Stir in rice; sauté for 1 minute.

Step 2
Pour in broth and bring to a boil, stirring. Whisk flour into 3 cups (750 mL) milk and gradually stir into pot; bring to a simmer, stirring often. Reduce heat to low, cover and simmer, stirring twice, for 15 minutes or until rice is almost tender.

Step 3
Stir in chickpeas; simmer, uncovered, for 5 minutes or until rice is tender, stirring in more milk, if desired, to moisten rice. Stir in half of the Canadian Parmesan cheese. Spoon into bowls and serve sprinkled with remaining cheese.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Calories / Calories 435
Fat / Lipides 9 g
Saturated / saturés 4 g
+ Trans / trans
Cholesterol / Cholestérol 20 mg
Sodium / Sodium 496 mg
Carbohydrates / Glucides 69 g
Fiber / Fibres 7 g
Sugars / Sucres 17 g
Protein Protéines 19 g
Vitamin A / Vitamine A
Vitamin C / Vitamine C
Calcium / Calcium
Iron / Fer