How to Make: Creamy Courgette Risotto with Silken Tofu

Name: Creamy Courgette Risotto with Silken Tofu
Total time: 30 min
Yield: 2 servings
Cuisine: Italian
Ingredients: 2 tsp of Extra Virgin Olive Oil; 50 g of Onion; 2 Garlic Clove; 140 g of Risotto Rice; 400 mL of Vegetable Stock; 180 g of Courgettes; 120 g of Silken Tofu; Salt to taste; 0.25 tsp of Black Pepper; 1 tbsp of Lemon Zest; 1 tsp of Fresh Thyme; 5 g of Fresh Parsley; 5 g of Fresh Chives

how to make

Nutrients

Health Time 30m Cost 387 kcal 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. 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. Carbs, Sugars, Total Fats, Saturates Less than 50% of maximum recommended intake for a meal Between 50% and 95% of maximum recommended intake for a meal More than 95% of maximum recommended intake for a meal Fibers, Proteins More than 50% of recommended intake for a meal Between 25% and 50% 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 Soy 2

STEP 1

Heat the olive oil and sizzle chopped onions and crushed garlic. Stir in the risotto rice and cook for 3 minutes. Extra Virgin Olive Oil 2 tsp Onion 50 g Garlic Clove 2 Risotto Rice 140 g Vegetable Stock 400 mL Courgettes 180 g Silken Tofu 120 g Salt to taste Black Pepper 0.25 tsp Lemon Zest 1 tbsp Fresh Thyme 1 tsp Fresh Parsley 5 g Fresh Chives 5 g Adjust servings and measurement unit in the full recipe page .

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. Extra Virgin Olive Oil 2 tsp Onion 50 g Garlic Clove 2 Risotto Rice 140 g Vegetable Stock 400 mL Courgettes 180 g Silken Tofu 120 g Salt to taste Black Pepper 0.25 tsp Lemon Zest 1 tbsp Fresh Thyme 1 tsp Fresh Parsley 5 g Fresh Chives 5 g Adjust servings and measurement unit in the full recipe page .

STEP 3

Stir in grated courgettes and finish cooking the rice adding ladles of hot broth. Extra Virgin Olive Oil 2 tsp Onion 50 g Garlic Clove 2 Risotto Rice 140 g Vegetable Stock 400 mL Courgettes 180 g Silken Tofu 120 g Salt to taste Black Pepper 0.25 tsp Lemon Zest 1 tbsp Fresh Thyme 1 tsp Fresh Parsley 5 g Fresh Chives 5 g Adjust servings and measurement unit in the full recipe page .

STEP 4

Add mashed silken tofu and season with salt, pepper, lemon zest, thyme, parsley and chives. Extra Virgin Olive Oil 2 tsp Onion 50 g Garlic Clove 2 Risotto Rice 140 g Vegetable Stock 400 mL Courgettes 180 g Silken Tofu 120 g Salt to taste Black Pepper 0.25 tsp Lemon Zest 1 tbsp Fresh Thyme 1 tsp Fresh Parsley 5 g Fresh Chives 5 g Adjust servings and measurement unit in the full recipe page .

STEP 5

Combine the ingredients and remove the pan from the heat. Garnish with parsley, lemon zest, and roasted courgettes chips. Extra Virgin Olive Oil 2 tsp Onion 50 g Garlic Clove 2 Risotto Rice 140 g Vegetable Stock 400 mL Courgettes 180 g Silken Tofu 120 g Salt to taste Black Pepper 0.25 tsp Lemon Zest 1 tbsp Fresh Thyme 1 tsp Fresh Parsley 5 g Fresh Chives 5 g Adjust servings and measurement unit in the full recipe page .

COOL STUFF

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how to make

Creamy Courgette Risotto with Silken Tofu

Nutrients

Carbs 67 grams

Sugars 5 grams

Total Fats 9 grams

Saturates 1 grams

Fibers 6 grams

Proteins 13 grams

About this recipe

Nutrients Data

Chart Legend

Good for Diets

Contains Allergens

Servings

STEP 1

Ingredients List

STEP 2

Ingredients List

STEP 3

Ingredients List

STEP 4

Ingredients List

STEP 5

Ingredients List

Extra Virgin Olive Oil	2tsp
Onion	50g
Garlic Clove	2
Risotto Rice	140g
Vegetable Stock	400mL
Courgettes	180g
Silken Tofu	120g
Salt	to taste
Black Pepper	0.25tsp
Lemon Zest	1tbsp
Fresh Thyme	1tsp
Fresh Parsley	5g
Fresh Chives	5g

how to make

Creamy Courgette Risotto with Silken Tofu

Nutrients

Carbs 67 grams

Sugars 5 grams

Total Fats 9 grams

Saturates 1 grams

Fibers 6 grams

Proteins 13 grams

About this recipe

Nutrients Data

Chart Legend

Good for Diets

Contains Allergens

STEP 1

Ingredients List

STEP 2

Ingredients List

STEP 3

Ingredients List

STEP 4

Ingredients List

STEP 5

Ingredients List

COOL STUFF

Garlic Crusher