The protein cooking time listed in this recipe has been updated.
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Black Garlic Risotto with Tiger Prawns, Fresh Peas & Chilli
Dig into this speedy twist on classic risotto. Nutty black garlic simmered till creamy. Flash-fried sustainably-sourced prawns. Peppery rocket shoots. A sprinkle of fiery chilli and it all comes together.
Prep in 10
High protein
1/3 daily fibre
7 plants
Low sat fat
Serving size
Ingredients
- 4 x black garlic cloves
- 1 handful of fresh flat-leaf parsley (use half)
- 40g baby spinach (use half)
- 20g rocket (use half)
- 1 onion (use half)
- 2 tbsp buckwheat flour (use a quarter)
- 150g peas (use half)
- 250g cooked short grain brown rice (use half) (Cooked Wholegrain Risotto Rice 97% (Water, Risotto Rice), Sunflower Oil, Salt.)
- 1 unwaxed lemon (use half)
- 0.5 tsp chilli flakes (use half)
- 11g vegetable stock powder (use half) (Salt, Rice Flour, Yeast Extract, Onion Powder, Carrot Powder, Tomato Powder, Parsnip Powder, Green Bean Powder, Parsley Flakes, Lovage Root Extract, Rapeseed Oil, Ground Mace, Ground White Pepper, Garlic Powder.)
- 90g black tiger prawns (Crustaceans) (Tiger prawns (99%), salt)
Nutritional Information
Calories: 493
Protein: 29g
Carbs: 71g
Fat: 12g
Ingredients
- 250g cooked short grain brown rice (Cooked Wholegrain Risotto Rice 97% (Water, Risotto Rice), Sunflower Oil, Salt.)
- 2 tbsp buckwheat flour (use half)
- 1 handful of fresh flat-leaf parsley
- 20g rocket
- 180g black tiger prawns (Crustaceans) (Tiger prawns (99%), salt)
- 11g vegetable stock powder (Salt, Rice Flour, Yeast Extract, Onion Powder, Carrot Powder, Tomato Powder, Parsnip Powder, Green Bean Powder, Parsley Flakes, Lovage Root Extract, Rapeseed Oil, Ground Mace, Ground White Pepper, Garlic Powder.)
- ½ tsp chilli flakes
- 150g peas
- 4 x black garlic cloves
- 1 unwaxed lemon
- 40g baby spinach
- 1 onion
Nutritional Information
Calories: 490
Protein: 29g
Carbs: 70g
Fat: 12g
Black Garlic Risotto with Tiger Prawns, Fresh Peas & Chilli
Dig into this speedy twist on classic risotto. Nutty black garlic simmered till creamy. Flash-fried sustainably-sourced prawns. Peppery rocket shoots. A sprinkle of fiery chilli and it all comes together.
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Cooking Instructions
Before you start
- Boil a kettle
- Pull out a medium frying pan and jug
Make the stock
- Use the flat of a knife to mash the black garlic into a paste
- In a jug mix the crushed black garlic, stock and 250 ml boiling water (125ml for 1 person)
Onions on
- Finely dice the onion. Finely chop the parsley. Zest and cut the lemon into wedges
- Heat the medium frying pan (we use a 30cm Hexclad Hybrid Pan) with 1 tsp oil on medium heat. Once hot, add the onion and cook for 6-8 mins, stirring occasionally, until softened
Finishing touches
- Add half the pack of buckwheat flour to the onion pan. Stir for 1 min, then add the stock mixture and the prawns
- Simmer for 10 mins, until the prawns are cooked and the sauce has thickened slightly
- Add the peas and spinach in the final minute of cooking, until hot and wilted
- Stir in the steamed rice into the sauce breaking it up with a spoon. Add the chopped parsley and lemon zest
Plate up
- Season the risotto with a pinch of salt and pepper and a squeeze of lemon juice (to taste)
- Check your prawns are cooked through; they should be opaque, firm and steaming hot
- Serve the risotto into bowls, garnished with the rocket and chilli flakes. Finish with a squeeze of lemon and a drizzle of 1 tsp oil
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