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!