Healthy living
Healthy eating
Red Rice and Pumpkin Risotto
Preparation Time
20 minutes
Cooking Time
35 minutes
Serves
Four
Ingredients
1 litre (1¾ pints) vegetable stock
250g (8oz) Camargue red rice
1 tablespoon olive oil
750g (1½lb) pumpkin, peeled, deseeded and diced
5 tablespoons fresh basil or oregano, finely chopped, plus extra leaves to garnish
1 onion, finely chopped
2 garlic cloves, finely chopped
50g (2oz) fresh Parmesan, coarsely grated
Salt and pepper
Parmesan shavings, to garnish
1. Bring the stock to the boil in a saucepan then add the rice and simmer for 35 minutes.
2. Meanwhile, heat the oil in a frying pan, add the onion and cook for 5 minutes, stirring occasionally until softened. Add the garlic, pumpkin and a little salt and pepper, mix together then cover and cook over a moderate heat for 10 minutes, stirring occasionally until softened.
3. Drain the rice and reserve the cooking liquid. Stir the chopped herbs into the frying pan along with the drained rice and grated Parmesan. Adjust the seasoning and moisten with the reserved rice liquid if needed.
4. Spoon into shallow dishes and garnish with extra herbs and Parmesan shavings.
Nutritional Values
Kcals 345 (1435 Kj)
Fat 8g
Protein 11g
Carbohydrate 55g
Good Source of Carotene
NUTRITIONAL TIP
This meal provides the ideal balance of starchy foods - count each serving as 2-3 portions when checking your daily intake. Camargue red rice is particularly high in fibre.
Recipes taken from Cancer: Food, Facts and Recipes (ISBN: 0-600-61110-8) published by Hamlyn, priced at £12.99. To order a copy please contact Littlehampton Book Services on 01903 828 500.
Information on this site is for interest only and is not a substitute for professional medical advice. You should consult your own doctor about any specific health concerns.