Skip to main content

Vegetable Risotto

Preparation: 10 mins

Cooking: 50 mins

Serves 4, costs under £3.00

Ingredients

  • 1 Tablespoons Vegetable Oil (10g)
  • 4 Spring Onions (40g)
  • 2 Garlic Cloves (6g)
  • 25 Mushrooms (250g)
  • 2 Sticks Celery (60g)
  • 1 Teaspoons Mixed Herbs (1g) (Level Spoonful)
  • Risotto Rice (300g)
  • 2 Cups Semi Skimmed Milk (450ml)
  • 1 Vegetable Stock Cube (7g) (Reduced Salt)
  • Parmesan Cheese (50g) (Or Grana Padano Or A Similar Cheese)
  • 2 Cups Water (450ml)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Peel and chop the garlic.
  2. Wash the spring onions, mushrooms and celery and cut into small pieces.
  3. In a large pan fry the garlic and celery in the oil until they start to soften then add the mushrooms and fry for a further 2 minutes.
  4. Add the spring onions, herbs and rice to the pan.
  5. Boil the water and dissolve the stock cube in it.
  6. Add the hot stock and milk to the pan.
  7. Bring to the boil then turn down the heat and simmer for 45 minutes with the lid on. Stir the risotto every so often to ensure it does not stick to the pan. Once rice has softened, remove the lid and turn up the heat to ensure all excess stock has been absorbed.
  8. Grate or shave the cheese. Either stir it into the rice or sprinkle on top of the risotto once served.

Nutritional Information


Per 100g
Per 265g serving (% ref. intake)

Energy Kcals
155.00
411.00 (21.00%)
Energy Kj
655.00
1735.00 (21.00%)
Protein
6.20g
16.40g
Total Fat
3.60g
9.50g (14.00%)
Saturated Fat
1.60g
4.20g (21.00%)
Carbohydrates
24.10g
63.80g
Total Sugars
2.30g
6.10g (7.00%)
NSP Fibre
0.60g
1.70g
Sodium
133.00g
352.00g
Salt
0.30g
0.90g (15.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.