Creamy Courgette Risotto with Silken Tofu


Vegan
Dairy-Free
Eggs-Free
Nuts-Free
Gluten-Free

Nutrients

NutrientGramsRDA
Carbs66g22%
of which Sugars4.5g5%
Fats8.6g13.2%
of which Saturates1.1g5.3%
Proteins13.1g28.4%
Fibers5.7g22.8%

Nutrients Proportions

  • carbs 71%
  • sugars 5%
  • fats 9%
  • saturates 1%
  • proteins 14%
  • fibers 6%
* All data is per serving
Creamy Courgette Risotto Recipe Preview

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INFO

30m

NUTRITION

381KCAL

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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 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

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).

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step 2

Add grated courgettes and stir well.

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

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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!

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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.