Rose Hip Risotto

Short-grain rice, such as Arborio, is the best to use here as a risotto should have a rich consistency, yet with the rice grains still separate and al dente. The addition of rose hips and pumpkin give this risotto a sunny appearance and a creamy taste with a sharp edge.

Preparation and cooking time: 45 minutes | Calories per portion: 307

Serves 4

1 tbsp olive oil

1 leek, finely chopped

3 garlic cloves, crushed

1 Hokkaido pumpkin or butternut squash, peeled, deseeded and cubed

300g/10½oz/1½ cups risotto rice

800ml/28fl oz/scant 3½ cups hot vegetable stock

100g/3½oz rose hips, rinsed, trimmed and deseeded (see page 153)

1 tbsp dried oregano

sea salt and freshly ground black pepper

1 tbsp Parmesan cheese, grated, or brewer’s yeast flakes, to serve

Heat the oil in a large, heavy saucepan. Add the leek, garlic and pumpkin and sauté over a gentle heat for 3–5 minutes. Stir in the rice and make sure it is heated through and coated in oil before you add a ladleful of stock. Simmer, stirring from time to time, until the liquid has been absorbed. Continue to add the hot stock a ladleful at a time until all the liquid has been absorbed and the rice is al dente, about 30 minutes. Add the rose hips and oregano, heat through and serve with freshly grated Parmesan.

NUTRITION PROFILE (per portion)

9% protein, 17% fat, 69% carbohydrate, 5% fibre

VITAMINS AND MINERALS (percentage of RDA)

Vitamin A 30%, E 32%, C 137%, B1 66%, B2 7%, B3 22%, B5 15%, B6 15%, folate 31%, biotin 2%, potassium 31%, calcium 16%, magnesium 27%, iron 22%, zinc 16%, copper 55%, manganese 88%, selenium 11%

HEALTH BENEFITS

High in vitamin C | boosts healing and energy levels | helps regulate cholesterol and blood sugar levels, | protects against heart disease and cancer