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.

Healthy Diet

By Healthy Diet

Serves: 4
cals 500
low fat
Beetroot Risotto with Feta & Mint

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

  1. 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.
  2. 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.
  3. Stir in the beetroot and season with salt and pepper, to taste. Warm through for a couple of minutes until piping hot.
  4. 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.

Nutrition: per serving

cal

500

fat

13.8g

protein

18.4g

sat fat

5g

salt

2.04g

carbs

78g

sugar

12.5g