Wild Mushroom and Asparagus Risotto

Umami-rich mushrooms and earthy asparagus are the dream team when it comes to risotto. Here, we combine these two powerhouse veggies with fragrant garlic, bright lemon juice, and herbaceous dill to create rich flavor in this classic Italian rice dish. Wholesome, fiber-rich brown rice replaces traditional Arborio and soaks up a savory combination of veggie stock and white wine until every grain becomes deliciously tender. The end result is a skillet full of creamy, veggie-packed rice that will satisfy your belly and soothe your soul. Add a sprinkling of cheesy nutritional yeast for the perfect finishing touch, and then dig in!

Tip: You can save veggie scraps to make your own broth. In an airtight container in your freezer, collect scraps from fresh mushrooms, onions, carrots, celery, potatoes, red and yellow peppers, tomatoes, squash, and herbs. Once you have 8 cups of scraps, place them in a large pot, cover with water, and simmer for 2 hours or until broth is flavorful. Strain and refrigerate or freeze broth.

For more inspiration, check out these tasty ideas:

By Nancy Macklin, RDN,

  • 1


  • 3 cups low-sodium vegetable broth
  • 4 cups halved or coarsely chopped mixed fresh mushrooms (cremini, shiitake, oyster, and/or chanterelle)
  • 1 cup chopped onion
  • 2 tablespoons minced garlic
  • ¼ cup dry white wine or low-sodium vegetable broth
  • 2 cups short grain brown rice
  • 1 lb. fresh asparagus, trimmed and cut into 1-inch pieces
  • 1 tablespoon lemon juice
  • 1 tablespoon chopped fresh dill
  • ½ teaspoon sea salt
  • ½ teaspoon freshly ground black pepper
  • 1 to 2 tablespoons nutritional yeast (optional)
  • Lemon wedges


  • In a medium saucepan combine broth and 3 cups water. Bring to boiling; reduce heat to keep warm.
  • In a 4- to 5-quart Dutch oven cook mushrooms, onion, and garlic over medium 5 to 6 minutes, stirring occasionally and adding some of the hot broth, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add wine; cook 1 to 2 minutes or until wine has evaporated. Add rice; cook 1 to 2 minutes or until rice starts to smell nutty.
  • Add ½ cup hot broth to rice mixture; stir frequently until all the broth has been absorbed. As broth is nearly absorbed, continue adding broth in ½-cup increments until rice is nearly tender, about 45 minutes. Add asparagus; cook 3 to 5 minutes more or until rice and asparagus are tender.
  • Stir in lemon juice, dill, salt, and pepper. Sprinkle with nutritional yeast (if using) and serve with lemon wedges.

Comments (4)

(5 from 1 vote)

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Ann E. Beeghly

Are you concerned about the arsenic in brown rice? Is wild rice any better?

Lisa, Forks Over Knives Support

Hi Ann, It’s true that some rice products contain arsenic due to groundwater and soil contamination. It’s also true that brown rice absorbs more arsenic than white rice. Wild rice appears to have the same problems. Over at <a href="nutritionfacts.org" rel="nofollow ugc">nutritionfacts.org</a>, you’ll find a video series that dives deep into the topic and includes tips for reducing your exposure, including buying rice from regions with lower-arsenic soil, such as California. <a href="https://www.consumerreports.org/cro/magazine/2015/01/how-much-arsenic-is-in-your-rice/index.htm" rel="nofollow ugc">Consumer Reports </a>recommends choosing basmati rice grown in California, India, or Pakistan. We at FOK haven’t stopped eating brown rice, but we do pay attention to where our rice is grown while also diversifying our whole grain intake so it’s not all coming from rice.


Surprised at the inclusion of alcohol in the recipe

Lisa, Forks Over Knives Support

Hi Mario, Thanks for your query. In this recipe, you could use broth or alcohol. Because of the long cooking method, and because this is a small amount of alcohol, there is very little alcohol left by the time it's ready to serve.

About the Author

Headshot of Nancy Macklin

About the Author

Nancy Macklin, RDN

Nancy Macklin has a bachelor of science in dietetics from Iowa State University and a Master of Science in health services administration from the University of Saint Francis. Macklin worked as a hospital-based clinical dietitian, providing counseling for diabetes, heart disease, and weight loss and as a food service director in health care dining sites. She now serves as a test kitchen dietitian, developing 500+ recipes per year. She is a member of the Academy for Nutrition and Dietetics and International Association of Culinary Professionals. Find her on LinkedIn.
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