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Recipe from: April 2010
risotto with peas

Ingredients 14
Time 10 minutes
  • 1 medium onion, peeled and chopped
  • 5 ml oil, olive or canola
  • 2 celery stalks, chopped
  • 3 medium carrots, peeled and sliced into discs
  • 500 ml boiling water
  • 10 ml vegetable stock powder
  • 250 ml Arborio (risotto) rice
  • 175 ml dry white wine
  • 250 ml frozen peas
  • 90 g lower fat cheese. Grated
  • 15 ml parmesan cheese
  • 60 ml low fat milk
  • 15 ml lemon juice
  • Freshly ground black pepper


30 minutes
Fry the onion in the oil in a large frying pan on medium heat. Add the celery and carrots, and fry for a further 3 – 5 minutes.

Pour the boiling water into another saucepan, add the stock powder and stir until dissolved. Keep warm on low heat.
Add the uncooked rice tot eh pan with the vegetables. Fry for 3 minutes.

Add the white wine and allow the rice to absorb it. Then add the warm prepared stock. Ensuring that the rice is covered by liquid. Simmer covered for about 25 minutes, stirring occasionally. Add boiling water if it becomes too dry. Bear in mind that that end product should be creamy.

Once the risotto is creamy, stir in the peas and grated cheeses, milk and lemon juice. Allow the cheese to melt. Add black pepper to taste.

Serve immediately, preferably with a salad

Non-vegetarian variation
Halve the lower far cheese and add one packet (250g) lower fat, lower salt bacon. Remove the fat, chop and fry in a non-stick frying pan sprayed with non-stick cooking spray.  Add 15 ml raw honey and fry until crisp and brown. In addition, the stock powder  should be reduced to 5 ml, to control the sodium (salt) content.



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