By: WCRF UK
Preparation and cooking time:
5 A DAY: 1
- 675ml/1¼ pints reduced salt vegetable stock
1 tablespoon extra virgin olive oil
1 small onion, finely chopped
200g/8oz arborio rice (uncooked)
2 teaspoons freshly squeezed lemon juice
1 clove garlic, crushed
1 small courgette, cut into 1cm/½ inch cubes
6 thin asparagus stalks, cut into 1cm/½ inch pieces, tips put to one side
1 medium carrot, halved lengthwise and thinly sliced
75g/3oz fresh or frozen green peas
1 tablespoon chopped flat-leaf parsley
1 tablespoon low-fat yoghurt
2 tablespoons Parmesan cheese, grated
Freshly ground black pepper
- Make up the vegetable stock with boiling water in a jug and put to one side.
- Heat the oil in a deep saucepan over a medium high heat. Add the onion and sauté until translucent (about 2 minutes). Mix in the rice until coated with oil and translucent (about 1 minute).
- Add the lemon juice, stirring until rice is almost dry. Mix in the garlic, half the chopped courgette, asparagus and carrot. Cook for 1 minute.
- Adjust heat to a fast simmer. Add the hot vegetable stock a little at a time, stirring well after each addition. Cook, stirring continuously, until rice has absorbed almost all the liquid before adding more stock.
- When most of the stock has been used and the rice is almost done but still has a hard core (about 15 to 18 minutes), add the remaining vegetables, including the asparagus tips, and parsley. Add the last of the stock and cook until rice is tender but still al dente (about 3 to 4 minutes).
- Remove the pan from the heat and allow to cool for 5 minutes before stirring in the yoghurt and cheese. Season to taste with black pepper and serve immediately.
Frozen green peas are just as good as fresh and are a useful freezer standby. They are packed with fibre and vitamin C, both of which are important for good health and cancer prevention.