Creamy Mushroom, Spinach & Walnut Vegan “Risotto”

By The Hungry Optician: Veganuary Edition

Rich, comforting and deeply savoury — perfect for cold evenings when you want something satisfying and nourishing, while still supporting eye health.

👁️Why this recipe is good for your eyes

• Mushrooms: Contain antioxidants that help protect eye cells 

• Spinach: Rich in lutein and zeaxanthin, linked to reduced risk of age-related eye conditions 

• Walnuts: Provide omega-3 fatty acids, which support retinal health 

• Garlic & onions: Support circulation, helping oxygen reach the eyes

📝 Ingredients (Serves 4) 

• 1 tbsp olive oil

• 1 onion, finely chopped

• 2 cloves garlic, crushed

• 300g mushrooms (chestnut or mixed), sliced

• 1 tsp dried thyme

• 250g risotto rice (arborio or similar)

• 1 litre vegetable stock, kept warm

• 100g spinach

• 50g walnuts, roughly chopped

• 3 tbsp nutritional yeast

• Salt and black pepper to taste

• Optional: squeeze of lemon to finish

🍽️ Method

1. Heat the olive oil in a large pan and gently soften the onion for 5 minutes.

2. Add the garlic and mushrooms and cook until softened and lightly browned.

3. Stir in the thyme and risotto rice, coating it in the oil.

4. Add the warm stock a ladle at a time, stirring regularly, allowing it to absorb before adding more.

5. After about 18–20 minutes, the rice should be creamy and tender.

6. Stir through the spinach until wilted, then add walnuts and nutritional yeast.

7. Season well and finish with a squeeze of lemon if using. 

Tip: Make ahead and reheat portions throughout the week. It’s just as delicious cold! 

The Hungry Optician Tip

Healthy fats and leafy greens work best together — which is why creamy, comforting dishes can still be brilliant for your eyes.