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Healthier risotto primavera

Healthier risotto primavera

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(4 ratings)

Prep: 40 mins Cook: 35 mins

Easy

Serves 4
Angela Nilsen works her magic on this favourite Italian rice dish, making it low-fat and nourishing

Nutrition and extra info

  • Vegetarian

Nutrition: per serving

  • kcal475
  • fat10.4g
  • saturates2.8g
  • carbs70.5g
  • sugars5.2g
  • fibre9.8g
  • protein18.6g
  • salt0.3g
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Ingredients

  • 350g bunch asparagus

    Asparagus

    a-spa-ra-gus

    Labour-intensive to grow, asparagus are the young shoots of a cultivated lily plant. They're…

  • 2 tbsp olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 1 bunch (about 9) spring onions, ends trimmed, sliced

    Spring onion

    sp-ring un-yun

    Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

  • 175g fresh or frozen pea
  • 250g shelled fresh or frozen broad bean
  • 2 tbsp shredded basil

    Basil

    ba-zil

    Most closely associated with Mediterranean cooking but also very prevalent in Asian food, the…

  • 2 tbsp snipped chive
  • 1 tbsp finely chopped mint

    Mint

    mi-nt

    There are several types of mint, each with its own subtle difference in flavour and appearance.…

  • finely grated zest 1 lemon

    Lemon

    le-mon

    Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

  • 1.7 litres/3 pints vegetable bouillon (we used Marigold)
  • 4 shallot, finely chopped

    Shallot

    shal-lot

    Related to the onion (as opposed to being a younger version of it), shallots grow in clusters at…

  • 3 plump garlic clove, finely chopped
  • 300g carnaroli or arborio rice

    Arborio rice

    ahh-bore-e-o rice

    The high-starch kernels of this northern Italian-grown grain are shorter and plumper than any…

  • 150ml dry white wine
  • 25g Parmesan (or vegetarian alternative), grated

    Parmesan

    parm-ee-zan

    Parmesan is a straw-coloured hard cheese with a natural yellow rind and rich, fruity flavour. It…

  • 25g rocket leaves

    Rocket

    roh-ket

    Rocket is a very 'English' leaf, and has been used in salads since Elizabethan times. It…

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Method

  1. Cut the woody ends off the asparagus, then slice the stems into 5cm diagonal lengths. Heat half the oil in a large, wide non-stick frying pan. Tip in the asparagus and stir-fry over a medium-high heat for about 4 mins or until nicely browned all over (Step 1). Stir in the spring onions and fry for 1-2 mins with the asparagus until browned. Remove, season with pepper and set aside. Cook the peas and beans separately in a little boiling water for 3 mins each, then drain each through a sieve. When the broad beans are cool enough to handle, pop them out of their skins. Set the peas and beans to one side. Mix the basil, chives, mint and lemon zest together in a small bowl and season with pepper (Step 2). Set aside.

  2. Pour the stock into a saucepan and keep it on a very low heat. Pour the remaining oil into a large, wide sauté pan. Tip in the shallots and garlic, and fry for 3-4 mins until soft and only slightly brown. Stir in the rice and continue to stir for 1-2 mins over a medium-high heat. As it starts to sizzle, pour in the wine and stir again until the wine has been absorbed. Start to stir in the hot stock, 1½ ladlefuls at a time (Step 3), so it simmers and is absorbed after each addition. To tell when it is ready to have the next 1½ ladlefuls added, drag the spoon across the bottom of the pan and it should leave a clear line. Keep stirring the whole time, to keep the risotto creamy. Continue adding the stock as above – after 20 mins the rice should be soft with a bit of chew in the middle. If it isn’t, add more stock – you should still have at least a ladleful of stock left at this point. Season with pepper, you shouldn’t need to add any salt.

  3. Take the pan off the heat. Pour over a ladleful of the remaining stock to keep the mixture fluid, then scatter over all the vegetables, a grinding of pepper, half of the herb mix (Step 4) and half the cheese. Cover with the pan lid and let the risotto sit for 3-4 mins to rest. Gently stir everything together, if necessary adding a drop more remaining stock for good consistency. Ladle into serving dishes and serve topped with a small pile of rocket and the rest of the herbs and cheese scattered over.

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Comments, questions and tips

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Comments (4)

reevey's picture
3.75

Lovely light risotto ideal for a week night and very healthy. I added a bit more paramesan than it stated. All of us enjoyed it immensely and I'd eat it again with perhaps some crisp pancetta

lovelyamanda's picture
4

Really lovely, fresh and asty. I usually serve with some baked salmon, but serve it in slightly smaller portions as is very filling.

wilgarsrecipes's picture
5

Easy and delicious. Is the first risotto recipe that my children actually enjoyed. Will make this again.

vfinney's picture
4

Made this twice now, really enjoy it

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