Beetroot Risotto with Feta & Mint
Looking to lower your blood pressure? Try eating this tasty beetroot risotto! Beetroot is packed with nitrates, which are converted into nitric oxide in your body. In turn, nitric oxide helps to dilate your blood vessels, improving blood flow and lowering blood pressure. Sprinkle your risotto with feta and mint and you’ve got a lovely lunchtime meal.
By Healthy Diet
Serves: 4
Ingredients
- 1 tbsp olive oil
- 1 large red onion, finely chopped
- 450g cooked beetroot (usually vac-packed, but not the vinegared type)
- 2 garlic cloves, finely chopped leaves from 2 sprigs of rosemary, finely chopped
- 300g wholegrain barley (not pearl barley) or short-grain brown rice
- 1 litre of a good liquid chicken or vegetable stock
- sea salt and freshly ground black pepper
- 100g feta or goat’s cheese
- leaves from ½ bunch of fresh mint
- 25g pine nuts or walnut pieces, toasted
Method
- Heat the oil in a large sauté pan over a low–medium heat. Sauté the onion for about 10 minutes until really soft. Meanwhile, pop the beetroot in a blender, purée until as smooth as possible and set aside.
- Add the garlic and rosemary to the softened onion and cook for 1 minute. Stir in the rice and cook for 1 minute more. Add a quarter of the stock and stir regularly until it has been absorbed by the rice. Then add another quarter of the stock and continue this process until all has been used up and the rice is tender. This will take 20–25 minutes.
- Stir in the beetroot and season with salt and pepper, to taste. Warm through for a couple of minutes until piping hot.
- Spoon the risotto onto serving plates and crumble over the feta or goat’s cheese. Scatter over the mint and pine nuts or walnuts and serve.
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Nutrition: per serving
cal
500
fat
13.8g
protein
18.4g
sat fat
5g
salt
2.04g
carbs
78g
sugar
12.5g
About Healthy Diet
Healthy Diet provides clear and sensible advice from the very best health professionals to make healthy eating easy and affordable for all the family.
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The views expressed on this site are not those of the Publisher. Always consult your GP or a health professional before beginning any diet or trying any of the products or advice mentioned in Healthy Diet, particularly if you have a medical condition for which it may not be advisable.