Summer courgette risotto

This light and summery recipe is tagged as “vegetarian, vegan, low-fat, and super healthy” on the BBC’s Good Food website.  The reviews all agreed is was easy to make and could be used as a side dish or a main course.  Some people added in chicken or chorizo to make it more hardy.  Go ahead and give it a try!

* For those in USA, courgette = zucchini *

Ingredients  

1 tbsp olive oil
1 onion and 2 garlic cloves, finely chopped

3 ripe tomatoes, roughly chopped

350g carnaroli or other risotto rice

1 tsp chopped rosemary

1½ liter hot vegetable stock

3 courgettes, finely diced

140g peas, fresh or frozen

large handful basil, lightly torn

 

Directions

1. Heat the oil in a large pan. Cook the onion and garlic for 5 mins until the onion has softened. 
2. Add the tomatoes and cook for 3-4 mins until softened and pulpy.
3. Then add the rice and rosemary.
4. Pour in half the stock and leave to cook for 10 mins or until the liquid has evaporated, stirring from time to time.
5. Add the rest of the stock, then continue to cook for a further 5 mins.
6. Stir in the courgettes and peas, then cook for another 5 mins or so, stirring until the rice is tender, but the mixture is still a bit saucy.
7. Can be frozen at this stage for up to 1 month.  (reviews said it didn’t freeze well)
8. Season with plenty of black pepper, then add the basil and stir until wilted. Serve immediately.

Nutrition info per serving:

406 kcalories
14g protein
82g carbohydrate
5g fat (saturated fat 1g)
7g fibre
9g sugar
0.51 g salt