This is a healthy autumnal risotto recipe that's perfect for a wet and windy evening.
When it comes to vegetables, I generally subscribe to the idea that the more colours on your plate, the more nutritious the meal. And this is certainly a very colourful dish. This recipe is also vegan, and much lighter than many cheese-and-cream-laden risottos (like this one) that I've made in the past.
Butternut Squash & Spinach Risotto
300g (10oz) butternut squash
1 large red onion
2 cloves garlic
1 red sweet/bell pepper
100g (3½oz) spinach
a generous handful of flat leaf parsley
1tsp olive oil
200g (7oz) arborio risotto rice
600ml (1 pint) vegetable stock
black pepper, to taste
- Peel the squash, scrape out the seeds, and cut into cubes around 1cm (½in) across. (Note: the weight given relates to the squash after peeling.)
- Finely chop the onion, garlic, and red pepper.
- Wash and roughly chop the spinach (though baby spinach leaves will be fine whole).
- Heat the oil in a large, heavy-based saucepan.
- Fry the squash, onion, garlic, and red pepper together over a low/medium heat until the squash starts to soften.
- Add the rice and stock, and simmer for 15-20 minutes (check the instructions on your rice), stirring frequently and adding additional hot water as required to keep the rice from boiling dry.
- Season liberally with black pepper.
- Once the rice is cooked, add the spinach and fresh parsley, and stir it through until the leaves wilt.
- Serve immediately.
Prepared as described, this recipe comes in at around 470 calories per (generous) serving. Most of the calories are from the rice; for a 400-calorie meal, just reduce the quantity to 75g of rice per person.
I'm linking up this recipe to Saturday Dishes for their healthy eating week.