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Anti-inflammatory recipe 27

This summer squash brown rice risotto is very low fat and very high in fibre. Serve it as a quick lunch or dinner or even in smaller portions as a starter. Double the recipe and freeze what you don’t eat on the day – reheated it will taste even better.

Anti-inflammatory brown rice summer squash risotto

Serves 4 –

  • olive oil
  • 1 onion (finely chopped)
  • 2 cloves garlic (finely chopped)
  • 2 teaspoons dried mixed herbs
  • 300g brown rice
  • 1 yellow or butternut squash, peeled and cubed (about 400g)
  • 1 litre of vegetable stock
  • 2 tablespoons low salt soy sauce
  • Juice of 1/2 lemon
  • 1 tablespoon apple cider vinegar
  • 2 cups peas

Method –

  • Heat 3 tablespoons of olive oil gently in a large pan or iron casserole
  • Add the onion, garlic and mixed herbs and cook until soft (about ten minutes) but do not brown
  • Stir in the rice and cook for another 3 minutes
  • Add about half the stock, soy sauce, lemon juice and apple cider vinegar and cook gently until it is absorbed, keep adding the stock gradually
  • Meanwhile in another pan heat 3 tablespoons of olive oil and cook the cubes of squash until they begin to brown
  • Add the squash and peas to the rice and stir in well, adding any left over stock and cook until the rice is nearly soft with a slightly hard centre (it should not be mushy)
  • When cooked, turn off the heat, place the lid on the pan and stand for five to ten minutes before serving to allow the flavours to develop

Tips –

  • Add more stock or just water to prevent risotto pan becoming dry and burning the rice.
  • Why not try variations of this recipe with sweet potato, carrots, broad beans, asparagus?
  • Our mix of low salt soy sauce, lemon juice and apple cider vinegar is our alternative to Worcester Sauce which often contains sugar
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