| Prep: 20 mins | Cook: 30 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 358 | 9g | 3g | 58g |
| sugars | fibre | protein | salt |
| 3g | 2g | 9g | 1.25g |
I adore this Courgette Flower Risotto for more reasons than I can count. Its vibrant colors not only make for an irresistible presentation, but it rings true to the mantra, “You eat with your eyes first”. The richness of the Arborio rice, combined with the freshness and delicate flavor of courgette flowers, is a delectable delight inspired by my sunny California roots and the lush green vineyards of the West Coast wine country.
Health-Driven, Flavor-Packed
This recipe is a perfect blend of health-conscious ingredients – fresh courgette flowers, white onion, garlic, and basil leaves, united with a heartwarming Italian staple: risotto. The whole dish is packed with various vitamins, fibers and antioxidants thanks to these plant-based elements, especially the star of the dish — courgette flowers. This superstar ingredient is not only low in calories, but also high in water content, helping to keep your body hydrated and regulate your body temperature. The detoxification properties of courgette flowers are also a boon to your liver function. And let’s not forget about the heart-healthy olive oil and detoxifying garlic that also make their way into the dish.
Comfort Food with a Gourmet Spin
Comfort food is not just about fried chicken, meatloaf or mac and cheese. The Courgette Flower Risotto is a testament to that statement. The comforting creaminess of traditional risotto is leveraged in this recipe, but instead of a heavy overload of cheese and cream, the fresh courgette flowers and a moderate amount of Parmesan cheese provide a lighter, yet equally flavorful, result. This twist on the classic risotto allows for a comfort dish that’s refreshing and light without compromising on satisfaction or flavor.
Pairing this risotto with a glass of crisp white wine intensifies its flavors. The subtle aromas of the wine match wonderfully with the delicate flavors of the courgette flowers. I highly recommend trying this with a Sauvignon Blanc from my home state, California.
Though this Courgette Flower Risotto can stand alone as a stunning vegetarian main, it works well as a side dish too. I find it pairs beautifully with grilled fish or roasted chicken for a well-balanced meal. Similar to a verdant version of rice pilaf, this risotto serves as a gourmet, yet healthier alternative.
What You’ll Need
- 12 fresh courgette flowers
- 1.5 cups Arborio rice
- 1 white onion, finely chopped
- 2 cloves garlic, finely chopped
- 5 cups vegetable stock
- 1/2 cup white wine
- 2 tablespoons olive oil
- 1/4 cup freshly grated Parmesan cheese
- 1/2 cup fresh basil leaves, chopped
- Salt and pepper to taste
- 2 tablespoons unsalted butter
Method
Step One
Start by cleaning the courgette flowers thoroughly. Remove the stamens carefully and chop the flowers. Set aside.
Step Two
In a large pan, heat the olive oil over medium heat. Add the finely chopped onion and garlic to the pan and sauté until they become soft and translucent. Ensure not to brown the onions and garlic.
Step Three
Add the arborio rice to the pan and stir well to coat the rice in the onion and garlic mixture. Continue to cook for a few minutes until the rice becomes slightly translucent around the edges.
Step Four
Next, pour in the white wine and stir continuously until the rice has absorbed all the wine. Once the wine is absorbed, start adding the vegetable stock. Add one ladleful at a time, stirring continuously, and wait until the stock is absorbed before adding the next.
Step Five
Halfway through adding the stock, add the chopped courgette flowers to the risotto. Continue to add more stock as before and keep stirring.
Step Six
When the rice is al dente and all the stock has been used up, remove the pan from the heat. Add the unsalted butter, freshly grated Parmesan cheese and chopped basil leaves. Stir well until the butter has melted and everything is well combined. Season with salt and pepper to taste.
Step Seven
Cover the pan with a lid and let the risotto rest for a few minutes before serving. This allows the flavours to meld together and will give the risotto a creamy, velvety texture. Serve the courgette flower risotto hot, sprinkled with a little extra Parmesan cheese if desired.
