Wild rice and mushroom risotto with roast garlic
This recipe for wild rice and mushroom risotto with roast garlic is vegetarian, low salt and sugar and under 500 calories but packed with flavour
- 1 whole bulb garlic
- olive oil
- 4 shallotsfinely diced
- 125ml white wine
- 300g red camargue or wild rice mix
- 2 sprigs thymeleaves picked
- 2 litres vegetable stockheated
- 100g arborio rice
- 200g mixed mushroomscleaned and sliced
- 2 tbsp low-fat crème fraîché
Nutrition: per serving
- kcal497low
- fat7.5glow
- saturates2.6g
- carbs83g
- sugars6.3glow
- fibre7.3g
- protein15.6g
- salt1.3glow
Method
step 1
Heat the oven to 200C/fan 180C/gas 6. Trim the top of the garlic bulb so that most of the cloves are exposed. Rub with 1 tsp oil, season all over, wrap tightly in foil, and put cut-side up onto a baking tray. Roast for 30-40 minutes until the garlic is really soft when you press it.
step 2
Heat 1 tsp oil in a pan and fry the shallots until soft. Add the wine and simmer until reduced by half, then stir in the wild rice mix and half the thyme. Add the stock 1/3 at a time, stirring often. After 20 minutes and about 2/3 of the stock has been stirred in, add the arborio and cook for a further 20 minutes, or until the rice is tender. Add a little water if all the stock has been absorbed, but the rice isn’t cooked.
step 3
Fry the mushrooms in 1 tsp oil for 5-10 minutes until golden and tender. Season and add the remaining thyme leaves.
step 4
Stir the mushrooms and crème fraîché through the risotto. Squeeze the garlic cloves out of their skins and stir through to serve.
