My absolute favourite summer vegetables would always be avocados, tomatoes, zucchini and red peppers. They’re just so delicious, especially at this time of the year when their flavours are so wonderfully strong. As a result they work perfectly in almost every recipe, including this healthy take on risotto. By using unrefined brown rice this dish becomes a plate of pure goodness with more than four times the amount of fibre, vitamins and minerals than the same dish made with traditional white rice, all of which help to keep your body stronger and healthier, with a better digestive system. Even better, this slow way of cooking brown rice and the addition of avocado ensures that it has the same creaminess as as your old favourite. The flavours of the vegetables, fresh basil and parsley leaves also slowly sink into the rice as it cooks meaning that every bite of rice is bursting not only with smooth velvety textures but also with unbelievable deliciousness. Although it takes a little while to cook, this dish requires almost no effort, only one pan and therefore little cleaning time, which I love on my lazy days. It also works perfectly cold/re-heated or as an on-the-go meal, so make a little extra each time.
Read more about brown rice: http://www.livestrong.com/article/520777-why-does-brown-rice-contain-more-fiber-than-white-rice/#ixzz23jycvjP4
- 1 1/2 cups of brown rice
- 2 plum tomatoes
- 3 large mushrooms
- 1 zucchini/courgette
- 2 carrots
- 1 red pepper
- 2 avocados
- a handful of fresh basil
- a handful of fresh parsley
- 1 lime
- 1 tablespoon of olive oil
- salt and pepper to taste
Start by cooking the rice in boiling water for 30 minutes. While it cooks prepare the herbs and vegetables. Dice the tomatoes, carrots, zucchini, mushrooms and pepper into small, bite-sized cubes. Then chop the basil and parsley into tiny pieces.
Once the rice has cooked for half an hour add the herbs and carrots into the rice pan, allow them to cook for 5-7 minutes before adding the remaining vegetables – you may also need to add a little more water.
Turn the heat down, place the lid on the pan and allow the vegetable rice mix to cook for another 30 minutes, until it becomes ever-so-slightly squishy. Then stir in the lime juice, olive oil, salt and pepper.
Dice two avocados into chunks and sprinkle these on top of your risotto plate.