Beetroot: 100g (1 medium, peeled and diced), Arborio rice: 50g (1/3 cup), White beans (cooked/canned): 100g (1/2 cup), Onion: 50g (1/2 medium, diced), Garlic: 3g (1 clove, minced), Dry white wine: 30ml (2 tbsp, optional), Water: 240ml (1 cup), Parmesan cheese: 15g (1 tbsp, grated), Butter: 5g (1 tsp), Olive oil: 5ml (1 tsp), Fresh thyme: 1g (1/4 tsp, chopped), Salt and Black pepper: to taste
1. Heat 5ml olive oil and 5g butter in a small saucepan over medium heat, then sauté 50g diced onion and 3g minced garlic until soft, about 2-3 minutes; stir in 50g arborio rice and toast for 1 minute, then add 30ml white wine (if using) and cook until mostly absorbed. 2. Add 100g diced beetroot and gradually pour in 240ml water, stirring often and letting the rice absorb the liquid bit by bit, cook for about 18-20 minutes until the rice is creamy and al dente. 3. Stir in 100g cooked white beans, 15g grated Parmesan, 1g chopped fresh thyme, and season with salt and black pepper, cook for 2 more minutes until heated through. 4. Serve warm, optionally with an extra sprinkle of cheese or fresh herbs.
This vibrant beetroot and white bean risotto is a nourishing and elegant way to support menopause wellness. Beetroot brings a beautiful colour and is packed with antioxidants and nitrates, which help support heart health and circulation. Arborio rice creates a creamy, satisfying base that provides steady energy, while white beans add plant-based protein and fibre, supporting muscle strength and digestive health. Onion and garlic infuse the risotto with aromatic flavour and beneficial phytonutrients that promote immune function and overall vitality. A splash of dry white wine adds depth, and fresh thyme brings a fragrant, antioxidant-rich note. Parmesan cheese and a touch of butter create a creamy, calcium-rich finish that supports strong bones. A drizzle of olive oil adds healthy fats for skin and hormonal balance. This dish is comforting and uplifting, making nutritious eating enjoyable and supportive during menopause.
HerNutrea provides science-backed guidance and community support. Please note that our content is for educational purposes and does not replace professional medical advice. For any health concerns or questions, please consult your healthcare provider.
