Creamy zucchini risotto, a perfect lunch or dinner idea that ticks both “healthy” as well as “delicious for the whole family”. This completely vegetarian risotto only takes half an hour to get ready and no difficult steps during the actual preparation. Let’s find out together with Hana’s Recipes!
Creamy zucchini risotto: What health benefits can we gain from it?
As introduced at the beginning, creamy zucchini risotto is a vegetarian alternative to other types and as many of us would predict, it brings with itself a lot of health benefits. Take a look at the list of ingredients and their benefits below and hopefully they will make you believe that creamy zucchini risotto itself is worth your time and energy (despite the fact that you do not need much of either of them):
- Arborio rice: This type of rice is known for its rich starch content that is recommended for proper digestion. In addition, it is naturally low in fat and gluten-free, making it a safe choice for both people on a diet as well as individuals with celiac disease or serious gluten intolerance.
- Zucchini: Zucchini has become quite a favourable ingredient in many recipes, thanks to its high level of antioxidants. It contains a lot of lutein and zeaxanthin, which are beneficial for the eye health and protection of body cells against any damage. Zucchini also keeps the human body properly hydrated, since its overall water content goes beyond 90%.
- Shallots: Shallots are certainly an advantageous addition you should consider while making the creamy zucchini risotto. They are a great source of essential vitamins and minerals. In particular, they provide manganese to the human body to maintain the bone health as well as proper metabolism. Many of the vitamins and antioxidants in shallots also contribute to healthier skin and hair by producing collagen and preventing against any oxidative damage.
- Olive oil: Creamy zucchini risotto should traditionally involve the use of olive oil, adding not only a significant aroma to the meal but also healthy monounsaturated fats known for their ability to reduce the risk of heart diseases. Such antioxidants are also claimed to have anti-cancer properties, as some studies have shown. Additionally, olive oil supports the weight management and contributes to better digestive health.
- Butter: Despite the olive oil, butter or even herb butter is added to the zucchini risotto to achieve the desired creamy texture at the end. Its huge general advantage is the balanced ratio of omega-3 and omega-6 fatty acids, necessary for proper brain function and cell membrane health. Fats in butter are also beneficial for the production of hormones, crucial in metabolism, growth and reproduction.
- White wine: There are certain compounds specifically in white wine with antibacterial features, fighting against harmful bacteria in human body and maintaining gut health. White wine is also known for its low calorie content, therefore it could be a part of properly balanced diet (when consumed in moderation, of course).
- Dried tomatoes: Dried tomatoes particularly contain vitamin A and beta-carotene that are essential for healthy vision and preventing age-related macular degeneration. Similarly to white wine and other ingredients in this recipe, they are rather low in calories. However, they are high in dietary fiber, which helps with digestion, prevents constipation and supports healthy gut microbiome.
- Cheese: What is beneficial about the cheese in general, regardless its specific type? Interestingly, cheese neutralises acids in human mouth, which causes the risk of tooth decay to be reduced, promoting proper dental health. It has also been claimed that cheese contains amino acids such as tryptophan, an ancestor of serotonin, which plays a key role in mood as well as sleep modification.
Obviously, there are certainly more ingredients you can add to your creamy zucchini risotto. The list above emphasises the most essential ones, according to what Hana’s Recipes portal recommends implementing every time. Our complete, personalised list of ingredients for the creamy zucchini risotto can be found below with the photo preparation as well!
Good luck and have fun with the cooking!
Ingredients
- 370 g of arborio rice,
- 350 g of zucchini,
- 2 shallots,
- Olive oil,
- 80 g of butter (herb butter with rosemary / thyme can also be used),
- 150 ml of dry white wine,
- 5-8 dried tomatoes (not pickled in oil),
- 120 g of grated cheese and Parmesan,
- 1 litre of vegetable / chicken broth,
- Ground black pepper
Preparation of the creamy zucchini risotto
1
Let’s start with the preparation of ingredients. Grate the zucchini and finely chop the shallots. Cut the dried tomatoes into small pieces. Then heat the broth in the next pot. If you prefer not to use the broth, you may simply replace it with salt water.
2
Continue with frying the shallots in olive oil with a piece of butter (20-30 g) until turning golden.
3
Add the arborio rice with chopped sun-dried tomatoes and fry altogether for a few minutes.
4
After that, add half the amount of grated zucchini. Fry altogether for another 3-5 minutes, stirring constantly. Then pour 150 ml of dry white wine and let it evaporate. This will take about 3 minutes.
5
When the wine evaporates, gradually pour the broth or salted water into the risotto. Always add 1-2 ladlefuls and stir until the rice soaks the liquid.
6
When the rice is almost cooked (we still have some broth left), add the remaining half of the grated zucchini and mix. The risotto should remain creamy. It means there is still some unabsorbed water left in it.
7
Set aside and finally add the rest of the butter and Parmesan cheese. Add black pepper and, if necessary, more sun-dried tomatoes for taste. Mix into the risotto and serve immediately.
Well done! Creamy zucchini risotto is prepared to be enjoyed whenever you are!
Similar videorecipe for creamy zucchini risotto
FAQ: What’s the best way to achieve the creamy texture in risotto?
Frequently stirring the risotto and gradually adding the warm broth helps to release the rice’s starch and create the desired creamy texture. Do not forget that patience is the key to everything. Such a process of constant stirring and pouring in the broth usually takes about 18-20 minutes. However at the end, you will achieve an ideally creamy zucchini risotto that is ready to be served!
Good luck with that!
