Mediterranean brown rice risotto

Mediterranean brown rice risotto

By
From
Heart Disease
Serves
2-3

This is real comfort food and a great way to get the heft and substance you need on a cold winter’s evening, without it sticking to your waistline!

Ingredients

Quantity Ingredient
1 tablespoon olive oil
1 large red onion, finely chopped
2 garlic cloves, finely chopped
low-sodium salt
60g sun-dried tomatoes
250g short-grain brown rice
400g canned chopped tomatoes
1 litre vegetable stock, (you may not need it all, but it’s always best to have plenty)
1 courgette, sliced
1 red pepper, sliced

Method

  1. Pour the olive oil into a large saucepan set over a medium heat. Sauté the onion and garlic with a pinch of low-sodium salt, until the onion starts to soften.
  2. Add the sun-dried tomatoes, rice and canned tomatoes. Simmer until the liquid is notably reducing, stirring very frequently.
  3. At this stage, begin adding stock little and often, topping it up when you notice the liquid beginning to reduce. Keep this up until the rice is virtually cooked.
  4. Now add the courgette and red pepper and continue pouring in the stock until the rice is cooked and the vegetables have softened.

Note

  • Good source of B vitamins, beta carotene, flavonoids and soluble fibre, as well as being low GI.
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