FREE SHIPPING on all U.S. Orders $49+

Summer Risotto

Print
summer-risotto recipe zucchini peas garlic gluten free heart healthy diet

By

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 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

Stars ( Reviews)

  • 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%

Print
Coffee Lover's Collagen
janine tandy Contributor
Janine Tandy
email
janine@spuoc.com

Leave a comment

Your email address will not be published.

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!

    Reply ↓

You Might Also Like

The BEST Roasted Carrots

By Dana Monsees

As far as vegetables go, roasting them is THE BEST. And these are THE BEST roasted carrots. ever. When I work with clients as a health coach, they’re always looking for new delicious ways to get more vegetables in their life – whether they actual...

Marinated Pork Tenderloin Traybake

By Holly Chandler

I love a simple dinner, but I still need it to be healthy and filling, even if it is quick! This pork dish is low in fat as it uses the loin, and is packed full of vegetables. Around this time of year I love to use seasonal ingredients, so this dish ...

Sun-dried Tomato and Olive Crusted Cod

By Megan Wolf MS, RD

This cod recipe is healthy and flavorful, bursting with healthy fats and lots of strong flavors. Because cod is a mild yet meaty white fish, it takes on the flavors of ingredients in the dish. In this recipe, olives, sun-dried tomatoes, garlic and wh...

No-Cook Vegan Creamy Tomato and Basil Soup

By Christine Roseberry

This month my husband has put himself up to the challenge of a 30 day plant-based diet. At least half of that he is trying to eat raw foods. I have to say I am really impressed with his efforts, he has been doing really well. Mind you, this is coming...

Mini Turkey Burgers with Homemade Ketchup

By Eva Knez

What's awesome about a burger is all you need is a well made, tasty burger patty and then you can dress them up however you like! What's not awesome, is that usually burgers are served with buns made with white flour and high fructose corn syrup lade...

A Better For You Brew
Further Food Unflavored Collagen Peptides

100% Satisfaction Guarantee

30-day money back guarantee. No questions asked.

Send this to friend