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Risotto - squash, peas, parmesan & pine nuts

This is a really filling and tasty vegetarian dish that gives you lots of protein and fibre (beans and peas), carbohydrates for energy, and some omega 3 from the pine nuts. It's a recipe from sports nutritionist Anita Bean.

Ingredients (serves 2):

  • 1 tbsp light olive oil or rapeseed oil

  • 1 small onion, chopped

  • Half a red chilli finely chopped (I use frozen)

  • 2 crushed garlic cloves

  • 125g arborio rice

  • Half a small butternut squash peeled and cut into cubes

  • 600 ml vegetable stock or 1.5 tsp of veg bouillon dissolved in water)

  • 400g can of red kidney beans drained and rinsed

  • 125g frozen peas

  • 25g grated Parmesan

  • 25g pine nuts

  • Freshly ground black pepper


  • Heat the oil in a large heavy based pan and cook the onion over a medium heat for about 3 minutes.

  • Add the chilli and garlic, cooking or another 1 minute.

  • Add the rice and cook for 1-2 mins, stirring constantly until the grains are coated with oil.

  • Add the squash, and half the hot vegetable stock and bring to the boil.

  • Reduce the heat and simmer until the liquid is absorbed (about 5 mins)

  • Add the rest of the stock a small amount at a time and keep stirring until the rice is almost tender (approx 15 mins)

  • Add the kidney beans and peas, cooking for a further 5 minutes.

  • Remove from the heat. Stir in the grated Parmesan and pine nuts.

  • Season with lots of freshly ground black pepper and top with extra Parmesan shavings and more black pepper!

Enjoy :)

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