High Omega-3 Risotto Recipe | PBS Food

"Ever since I learned that one can make risotto in the pressure cooker -- in just 7 minutes, this has been my favorite go-to recipe for a quick, luxurious meal. It can be varied endlessly, depending on what vegetables or mushrooms are handy and never fails to impress. I make a high Omega-3 version of risotto, of course, by using either canola oil to saute the rice or by adding a tablespoon of golden flaxseed meal at the end (at the same time as the parmesan and cream). Both methods produce a creamy,delicious risotto with a healthy balance of essential fats. You'll be lucky to have any leftovers." - Susan Allport

This recipe appears courtesy of Susan Allport, author of The Queen of Fats: Why Omega-3s were removed from the Western Diet and what we can do to replace them (University of California Press, 2006).


Yield: 4-6 servings



  • 1.5 cups arborio rice
  • 3 cups chicken broth
  • 2 TBS chopped shallots or onions
  • 1/3 cup dry white wine
  • 2 Tablespoons canola oil (or olive if you are adding flaxseed meal)
  • 100 grams (approximately 3 cups) uncooked arugula and/or spinach*
  • 4-6 Tablespoons grated parmesan
  • 3 Tablespoons half and half or heavy cream (pasture-raised if possible)
  • toasted walnuts for sprinkling on top
  • salt and pepper to taste.
  • Or you could add a cup of cooked squash or sauteed mushrooms -- or pretty much any other vegetable in your garden or refrigerator.


  1. Chop shallots finely and saute in the canola or olive oil in your pressure cooker -- with the lid off.
  2. Add rice and stir to coat all the grains, sprinkling liberally with salt and pepper.
  3. Add the wine and stir until evaporated. Once evaporated, you can turn off the stove until you're ready to finish the risotto.
  4. When you're ready, add chicken broth to the rice and stir. Turn heat on high and put the pressure cooker lid in place.
  5. As soon as the pot comes up to pressure, set a timer for 7 minutes.
  6. After 7 minutes, place the pot under cold, running water to bring the pressure down.
  7. As soon as you're able to open the top, stir in the greens or vegetables, then add the parmesan and cream and flax meal (if using).
  8. Serve with a sprinkling of toasted walnuts or chopped parsley.
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