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Summer Risotto

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I’m always looking for great risotto additions in terms of seasonal vegetables. This one hits the spot when the weather is warm!

Further Food Nutritionist Commentary:

Zucchini is a great addition to risotto, adding additional fiber as well as a hefty dose of antioxidant vitamins C and A, potassium, magnesium, B vitamins and manganese. Pine nuts (which are actually seeds!) help manage heart health thanks to a compound called pinolenic acid, which has been shown to help regulate cholesterol levels and help the liver better process LDL ("bad") cholesterol. They are also full of vitamins A, E and K, iron, and and eye-healthy compound lutein. Serve this as a side at any summer cookout and it's bound to be a hit.

By Casey Giltner, Nutritionist

Summer Risotto

  • Prep Time:10 min
  • Cook Time:45 min
  • Servings: 2

Ingredients

2 cloves garlic (diced)
1/4 cup pine nuts
1 teaspoon chilli flakes
salt and pepper (to taste)
chicken or vegetable stock cube
4 cups water
1 courgette (sliced thin)
1/2 cup fresh peas
1/2 box of risotto rice
1 teaspoon olive oil

Optional: lemon juice, grated parmesan 

Instructions

  1. Sauté garlic in a well olive oiled pan with the pine nuts, chili flakes, and some salt and pepper.
  2. Sauté in low heat until you start smelling the garlic permeate the room.
  3. As you are doing this place your veggie or chicken stock cube in 4 cups of water and bring to a boil.
  4. After the garlic is sautéed, add the rice into the pan and stir to coat with the oil. Don’t add the stock until the rice starts to get a touch translucent, usually about 5 minutes.
  5. Slowly start adding in a ladle of stock and stir the rice until absorbed. Continue this process for about 20 minutes .
  6. When 10 minutes into this process, add courgette (zucchini) to rice mixture.
  7. Once the rice is just about finished, add in the peas and turn off the heat.
  8. Let is sit for 5 minutes covered with a tea towel.
  9. If desired, add cheese and lemon juice. Stir and serve!
Sauté garlic in a well olive oiled pan with the pine nuts, chili flakes, and some salt and pepper. Sauté in low heat until you start smelling the garlic permeate the room. As you are doing this place your veggie or chicken stock cube in 4 cups of water and bring to a boil. After the garlic is sautéed, add the rice into the pan and stir to coat with the oil. Don’t add the stock until the rice starts to get a touch translucent, usually about 5 minutes. Slowly start adding in a ladle of stock and stir the rice until absorbed. Continue this process for about 20 minutes . When 10 minutes into this process, add courgette (zucchini) to rice mixture. Once the rice is just about finished, add in the peas and turn off the heat. Let is sit for 5 minutes covered with a tea towel. If desired, add cheese and lemon juice. Stir and serve!

Nutrition Information

Per Serving:  Calories: 125; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 299mg; Potassium: 131mg; Carbohydrate: 13g; Fiber: 1g; Sugar: 1g; Protein: 2g

Nutrition Bonus:   Vit C: 25%; Iron: 5%

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One thought on “Summer Risotto

  1. Chelsea

    I’m sorry but “1/2 box risotto rice” is extremely vague. Could you elaborate? 1 C? 2C? Other than that, looking forward to making this later this week if I get a response in time!

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