Chickpea and roasted vegetable Risotto
- Yield: 5
- Prep Time: 30 minutes
- Cook Time: 50 minutes
- Serving: 5
Nutrition facts (per portion)
- Calories: 252kcals
- Carbohydrate Content: 47g
- Protein Content: 7.6g
- Serving Size: 298g
- Salt : 0.01g
- Potassium: 356mg (9.1mmol)
- Phosphate: 127mg
Chickpea and roasted vegetable Risotto
Ingredients
- Olive oil - 2 tsp (8.4g)
- 2 medium onions, finely chopped - 300g
- Arborio (Risotto Rice, white) - 210g
- Very Low Salt Vegetable Stock (2 x 10g cubes added to boiling water), heated - 2 x 10g stock cubes added to boiling water) 1150ml
- Tinned chickpeas, drained and washed (1 can, tinned in spring water) - 400g
- 1 ½ x medium red pepper deseeded and finely chopped - 240g
- 2 medium courgette, finely chopped - 160g
- Black Pepper to season - 1 level tsp (2.3g)
Instructions
1. Heat the oil in a heavy-based saucepan on medium. Sauté the onion, pepper and courgette for 2–3 minutes until it starts to colour. Add the Arborio (risotto) rice and cook for 2 minutes until toasted.
2. Heat the stock.
3. Add the heated stock, one ladle at a time, stirring after each addition, until absorbed. Repeat until all stock has been used and the Arborio (risotto) rice is cooked until just tender (al dente), this will take approx. 40 minutes.
4. Use a spoon to separate the grains, then stir through the chickpeas and cook for a further 2- 3 minutes, stirring continually.
5. Season lightly with black pepper
6. Divide into 5 portions.
Per portion this recipe provides:
½ high protein exchange (from the pulses and nuts group)
2 vegetable exchanges
1 protein exchange (from the bread and cereal group)