how to make

Creamy Courgette Risotto with Silken Tofu

by

Health

Time

30m

Cost

Nutrients

387 kcal

Carbs 67 grams

Sugars 5 grams

Total Fats 9 grams

Saturates 1 grams

Fibers 6 grams

Proteins 13 grams

About this recipe

Risotto is a famous hearty dish from Italy usually prepared with butter and cheese for a creamy finish. Our tasty courgette risotto is a vegan and healthier alternative to the classic recipe, made with extra virgin olive oil, grated zucchini, and silken tofu to keep saturated fats low. Lemon zest and fresh herbs add extra flavour and nutrition.


Nutrients Data

The nutrients information on this page refers to a 2000 Kcal daily intake diet.

Each nutrient has a progress bar. A full progress bar represents the total allowance for the nutrient, based on a 500 Kcal meal.

Chart Legend

Carbs, Sugars, Total Fats, Saturates
Less than 25% of recommended intake for a meal
Between 25% and 75% of recommended intake for a meal
More than 75% of recommended intake for a meal
Fibers, Proteins
More than 75% of recommended intake for a meal
Between 25% and 75% of recommended intake for a meal
Less than 25% of recommended intake for a meal
By visiting the full recipe page, you can get a more in depth breakdown of the nutrients for this recipe. If you prefer reading the recipe in this format instead, a link to the full recipe page will be provided at the end!

Good for Diets

  • Vegetarian
  • Vegan
  • Alcohol-Free
  • Pescatarian

Contains Allergens

  • Soy

Servings

2

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Ingredients List

Extra Virgin Olive Oil2 tsp
Onion50 g
Garlic Clove2
Risotto Rice140 g
Vegetable Stock400 mL
Courgettes180 g
Silken Tofu120 g
Salt to taste
Black Pepper0.25 tsp
Lemon Zest1 tbsp
Fresh Thyme1 tsp
Fresh Parsley5 g
Fresh Chives5 g

STEP 1

Heat the olive oil and sizzle chopped onions and crushed garlic. Stir in the risotto rice and cook for 3 minutes.

Ingredients List

Extra Virgin Olive Oil2 tsp
Onion50 g
Garlic Clove2
Risotto Rice140 g
Vegetable Stock400 mL
Courgettes180 g
Silken Tofu120 g
Salt to taste
Black Pepper0.25 tsp
Lemon Zest1 tbsp
Fresh Thyme1 tsp
Fresh Parsley5 g
Fresh Chives5 g

STEP 2

Pour a ladle of hot broth in the pan with rice and allow to become absorbed before adding the next. Keep doing so until the rice is half way though cooking time.

Ingredients List

Extra Virgin Olive Oil2 tsp
Onion50 g
Garlic Clove2
Risotto Rice140 g
Vegetable Stock400 mL
Courgettes180 g
Silken Tofu120 g
Salt to taste
Black Pepper0.25 tsp
Lemon Zest1 tbsp
Fresh Thyme1 tsp
Fresh Parsley5 g
Fresh Chives5 g

STEP 3

Stir in grated courgettes and finish cooking the rice adding ladles of hot broth.

Ingredients List

Extra Virgin Olive Oil2 tsp
Onion50 g
Garlic Clove2
Risotto Rice140 g
Vegetable Stock400 mL
Courgettes180 g
Silken Tofu120 g
Salt to taste
Black Pepper0.25 tsp
Lemon Zest1 tbsp
Fresh Thyme1 tsp
Fresh Parsley5 g
Fresh Chives5 g

STEP 4

Add mashed silken tofu and season with salt, pepper, lemon zest, thyme, parsley and chives.

Ingredients List

Extra Virgin Olive Oil2 tsp
Onion50 g
Garlic Clove2
Risotto Rice140 g
Vegetable Stock400 mL
Courgettes180 g
Silken Tofu120 g
Salt to taste
Black Pepper0.25 tsp
Lemon Zest1 tbsp
Fresh Thyme1 tsp
Fresh Parsley5 g
Fresh Chives5 g

STEP 5

Combine the ingredients and remove the pan from the heat. Garnish with parsley, lemon zest, and roasted courgettes chips.

Ingredients List

Extra Virgin Olive Oil2 tsp
Onion50 g
Garlic Clove2
Risotto Rice140 g
Vegetable Stock400 mL
Courgettes180 g
Silken Tofu120 g
Salt to taste
Black Pepper0.25 tsp
Lemon Zest1 tbsp
Fresh Thyme1 tsp
Fresh Parsley5 g
Fresh Chives5 g