Lentils, Courgette & Coriander Risotto
Protein-Packed, Oil-Free & Dairy-Free Goodness!
This creamy Lentil & Courgette Risotto is comfort in a bowl—rich, velvety, and brimming with plant-based protein. Earthy lentils meet sweet courgettes and fresh coriander for a dish that’s full of umami, nutty flavour, and nourishing goodness.
Prep
10 mins
Blend
25 mins
Total
35 mins
Serves
2 ppl
Ingredients:
1 yellow Onion
4 cloves of Garlic
1 tsp of ground Coriander
1 Tbsp of Miso paste
1/4 cup of dry white Wine
1/2 cup of French green Lentils
2 Bay Leaves
1 green Courgette
1 cup of Vegetable Stock or Water
1/4 cup of Nutritional Yeast
1 Lemon – zest
1 tsp Lemon juice
1 handful of Coriander
2 Tbsp of roasted Sunflower seeds or Pine nuts
1 Tbsp of Hemp hearts (optional)
1 yellow Courgette
1 pinch of Salt
2-4 turns of freshly cracked black Pepper
1 pinch of red Chilli flakes (optional)
Instructions step by step:
Step 1 – Start by chopping the Onion and Garlic. Heat a Dutch oven pan over a medium burner. Once it’s hot add the chopped onions. We aren’t using oil so cover it with a lid to allow the trapped steam to start cooking for 2-3 mins. Stir frequently to prevent burning and continue cooking for about 10 minutes until the onions are transparent and lightly golden.
Step 2 – Add the chopped Garlic and stir for 2 mins or until fragrant then add the ground Coriander and Miso paste, stirring for another minute. Pour the white Wine to deglaze the pan and let it simmer for 3 mins to evaporate.
Step 3 – Add the dry green Lentils and stir to coat. Pour in the vegetable stock or water, add the Bay leaves and bring it to a gentle simmer, letting the Lentils cook for 25 mins.
Step 4 – While the Lentils cook, grate the green Courgette. Wash and separate the coriander leaves from the stalks. Chop the Coriander stalks thinly and roughly cut the leaves.
Step 5 – Add the grated green Courgette 5 mins into the cooking then replace the cover and keep simmering for a further 20mins.
Step 6 – Meanwhile pre-heat the oven at 200C grill or broil and prepare the yellow courgette. Cut the Courgette in 3 lengthwise and in 3 or 4 pieces. Slice the flesh in a diamond shape without touching the skin.
Step 7 – Top the cut Courgette with flaky salt and black Pepper to taste. To avoid soggy Courgette roast in the top 1/3 of the oven at high temperature with the flesh up and don’t over crowd the tray. Roast for 10-15 mins or until it develops some charred bits.
Step 8 – To the Lentil Risotto add the thinly cut Coriander stalks, Nutritional Yeast and freshly cracked black Pepper. Stir and let it simmer for another 2 mins. Turn off the burner and top with the Lemon juice and Coriander leaves but leave a few for decoration.
Step 9 – Serve starting with the Lentil and Courgette Risotto, add the roasted Courgette, top with Coriander leaves, roasted Sunflower seeds, Hemp hearts seeds if using and Lemon zest.
About this recipe:
This time of year is a dream for fresh produce—especially courgettes! They’re everywhere in all shapes, sizes and colours, and super affordable too.
Since I also adore lentils, I wanted to create a simple, delicious recipe that brings these two favourites together. I love a good risotto, but let’s be honest—traditional rice risotto takes time and attention. So I used the same principles and swapped the rice for lentils. The result? A protein-packed, fuss-free version that’s just as creamy and comforting!
Here’s why you’ll love it:
- Quick & Easy – No endless stirring! Just add your stock all at once and let it simmer.
- Packed with Plant Power – Lentils add a boost of protein, fibre, and nutrients.
- Full of Flavour – Miso and nutritional yeast bring that rich umami depth.
- Fresh & Herby – Coriander adds a lovely brightness and balance.
- Perfect Texture – Roasted sunflower seeds give a satisfying crunch.
- Zingy Finish – Lemon zest and juice tie it all together beautifully.
It’s one of those cosy, feel-good meals we keep coming back to at home. I hope you give it a try—and maybe it’ll become one of your go-to favourites too!
About these Ingredients:
French Green Lentils: I use French green lentils for their pretty colour and slightly smaller size, but brown or beluga lentils work well too. Avoid red or split lentils—they tend to go mushy. Just adjust cooking times based on the type you use. Lentils are a budget-friendly powerhouse, rich in protein (over 25%), iron, B vitamins, magnesium, zinc, and potassium. They’re also packed with polyphenols that offer antioxidant and anti-inflammatory benefits.
Courgettes:I’m using a mix of green and yellow courgettes, but any colour or variety works—just go for what’s fresh and in season. Grated courgette adds natural creaminess and subtle sweetness to the lentils, while roasted slices bring a lovely texture and deeper flavour.
Fun fact: courgettes are technically a fruit and part of the summer squash family, related to melons and cucumbers. They’re packed with fibre, antioxidants, vitamin C, and beta-carotene—making them as nutritious as they are delicious!
Coriander: My favourite herb! You’ll need a generous handful of both stalks and leaves to get that fresh, herby flavour and boost the vibrant green colour of this risotto. You can swap it for parsley or any other fresh herbs you have on hand—but keep in mind, the flavour will shift.
Hemp Hearts:
If you don’t have them, feel free to skip—but they do add a lovely mild, nutty flavour and a boost of nutrition. Hemp seeds are rich in healthy fats, especially omega-3 and omega-6, and over 25% of their calories come from high-quality plant protein. They’re also a great source of vitamin E and essential minerals like magnesium, iron, zinc, and calcium.
Roasted Sunflower Seeds: I roast them alongside the courgettes for 4–5 minutes—just keep an eye on them as they can burn quickly! They add a delicious crunch and nutty flavour. Sunflower seeds are an affordable source of vitamin E, selenium, and powerful antioxidants that support overall health.
Dry White Wine: Optional, but it adds a lovely zing and depth—just like in traditional risotto. Use it to deglaze the pan, scraping up those flavour-packed browned bits, and let it simmer off. If skipping the wine, a few extra drops of lemon juice will help brighten the dish.
Lentils, Courgette and Coriander Risotto
Equipment
- 1 Pot 30X30 Cm
- 1 Oven trey
Ingredients
- 1 yellow Onion
- 4 cloves of Garlic
- 1 tsp of ground Coriander
- 1 Tbsp of Miso paste
- 1/4 cup of dry white Wine
- 1/2 cup of French green Lentils
- 2 Bay Leaves
- 1 green Courgette
- 1 cup of Vegetable Stock or Water
- 1/4 cup of Nutritional Yeast
- 1 Lemon – zest
- 1 tsp Lemon juice
- 1 handful of Coriander
- 2 Tbsp of roasted Sunflower seeds or Pine nuts
- 1 Tbsp of Hemp hearts optional
- 1 yellow Courgette
- 1 pinch of Salt
- 2-4 turns of freshly cracked black Pepper
- 1 pinch of red Chilli flakes optional
Instructions
- Start by chopping the Onion and Garlic. Heat a Dutch oven pan over a medium burner. Once it’s hot add the chopped onions. We aren’t using oil so cover it with a lid to allow the trapped steam to start cooking for 2-3 mins. Stir frequently to prevent burning and continue cooking for about 10 minutes until the onions are transparent and lightly golden.
- Add the chopped Garlic and stir for 2 mins or until fragrant then add the ground Coriander and Miso paste, stirring for another minute. Pour the white Wine to deglaze the pan and let it simmer for 3 mins to evaporate.
- Add the dry green Lentils and stir to coat. Pour in the vegetable stock or water, add the Bay leaves and bring it to a gentle simmer, letting the Lentils cook for 25 mins.
- While the Lentils cook, grate the green Courgette. Wash and separate the coriander leaves from the stalks. Chop the Coriander stalks thinly and roughly cut the leaves.
- Add the grated green Courgette 5 mins into the cooking then replace the cover and keep simmering for a further 20mins.
- Meanwhile pre-heat the oven at 200C grill or broil and prepare the yellow courgette. Cut the Courgette in 3 lengthwise and in 3 or 4 pieces. Slice the flesh in a diamond shape without touching the skin.
- Top the cut Courgette with flaky salt and black Pepper to taste. To avoid soggy Courgette roast in the top 1/3 of the oven at high temperature with the flesh up and don’t over crowd the tray. Roast for 10-15 mins or until it develops some charred bits.
- To the Lentil Risotto add the thinly cut Coriander stalks, Nutritional Yeast and freshly cracked black Pepper. Stir and let it simmer for another 2 mins. Turn off the burner and top with the Lemon juice and Coriander leaves but leave a few for decoration.
- Serve starting with the Lentil and Courgette Risotto, add the roasted Courgette, top with Coriander leaves, roasted Sunflower seeds, Hemp hearts seeds if using and Lemon zest.
Notes
- lentils risotto |
- oil free |
- gluten free |
- plant base |
- courgette
Did you make this recipe?
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Zingy and delicous!
I never thought lentils could taste so fresh! Great way to enjoy the deliciousness of a risotto, but skipping the rice. The flavours come together so nicely, I cooked it without trying, just trusted the recipe and was amazed from the first spoon to the last. NOM! Also really enjoyed the contrast in texture with the “grilled” courgette. A must try!
Response from from Plants with Love
Thank you so much, Charlotte! I’m really glad you enjoyed it 😊 It’s one of our favourites at home too—especially now that courgette season is kicking off!