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

Vegan

Dairy-Free

Eggs-Free

Nuts-Free

Gluten-Free

Nutrients

Nutrient	Grams	RDA
Carbs	66g	22%
of which Sugars	4.5g	5%
Fats	8.6g	13.2%
of which Saturates	1.1g	5.3%
Proteins	13.1g	28.4%
Fibers	5.7g	22.8%

Nutrients Proportions

carbs 71%
sugars 5%
fats 9%
saturates 1%
proteins 14%
fibers 6%

SAVE

INFO

30m

NUTRITION

381KCAL

If you want to prepare a delicious Italian-style risotto but you're following a specific diet, our creamy courgette risotto is definitely the recipe for you.

This easy recipe is vegan, vegetarian, and gluten-free, made with grated courgettes, lemon zest, fresh herbs, and silken tofu.

Silken tofu makes this zucchini risotto super creamy without the need for cream or cheese. It provides good quality plant-based proteins and it also keeps the saturated fats low for a healthy recipe in under 400kcal.

Bursting with flavour, this delicious summer dish is perfect to serve at dinner or on a special occasion.

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Ingredients

Print Recipe

ALLERGY ADVICE: For allergens, see ingredients in bold

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

step 1

Sizzle the extra virgin olive oil with finely chopped onions and crushed garlic cloves until they're lightly golden.

Add the risotto rice and toast it for a few minutes (1).

In the meantime, bring the stock to the boil. Pour a ladle of broth in the pan with the rice and stir well. Allow each ladleful to become absorbed before adding the next and continue to do so for half of the rice cooking time (2).

step 2

Add grated courgettes and stir well.

Continue to cook the rice adding ladles of broth until it's cooked through.

step 3

Add mashed silken tofu and season with salt, pepper, lemon zest, thyme, parsley and chives (1).

Stir well until the ingredients are well incorporated and remove from the heat (2).

Garnish this creamy courgette risotto with grated lemon zest, fresh parsley, and roasted zucchini chips.

Enjoy!

Foodacious Tips

For extra flavour, add nutritional yeast flakes to the risotto before serving and you'll also get precious B vitamins like vitamin B12 which is often lacking in a vegan plant-based diet.
Make sure you use risotto rice, also called arborio rice. It's a short-grain chewy rice that is high in starch making it the perfect choice for a creamy risotto.