Lentils, Courgette and Coriander Risotto
This easy Lentils and Courgette risotto is delightful, creamy, velvety and healthy. It combines the earthiness of lentils with the slightly sweet flavour of Courgettes and freshness of Coriander. It is comforting and full of Umami and nutty flavours. This risotto is protein-packed, oil free, dairy free and comes together in 30 mins. It’s perfect for a mid-week healthy meal.
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
I'm using French green Lentils, you can substitute with any Lentils you like although I recommend to avoid red or split lentils as they will go mushy. I chose French green lentils for their colour and size as they are slightly smaller than green Lentils. Brown or Beluga lentils work well in this recipe too. You may need to adjust the cooking time according their instructions.