Mushroom Risotto With Brocolli, Sage & Walnuts heart_plus
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37m start > table | 25m hands on |
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Contains Healthy Fats
Contains 'Greens'
High Fibre
11 Plants
A classic risotto enhanced with the earthy, nutty flavour of brocolli. They are used in two ways – cooked down into the creamy risotto itself and roasted until smoky. The mushrooms enhance the earthiness of the dish, with the sage and walnuts chipping in some wintery goodness.
Chefs notes: By cooking the rice in oil for a couple of minutes before adding any liquid you are opening up the grains so they release their starch and absorb more stock - this gives the dish a creamier texture. Everyone will have a preferred texture for their risotto, so make yours firmer or looser with more or less stock, depending on preference. With the heads of the brocolli that you dont need for this dish you could make a quick, tasty and nutritous soup for lunch.
warning Contains: Celery, Milk, Nuts, Sulphites
Why Is This Recipe Healthy? [read more]
We consider this recipe to be healthy because:
- It contains 11 'Plants' - that means that you're well on your way to the recommended 30 different plants a week. Eating a variety of plants can boost the diversity and health of your gut microbiome, which in turn can positively affect many other aspects of your health.
- It contains 8 vegetables - vegetables are packed with vitamins, minerals, and antioxidants that support overall health and immunity.
- It is high in protein - protein helps build and repair tissues and keeps you feeling full and satisfied.
- It is high in fibre - fibre supports digestive health and helps regulate blood sugar and cholesterol levels.
- It contains nuts and seeds - these provide healthy fats, protein and essential nutrients.
- It contains leafy greens - which are nutrient-dense and rich in iron, calcium and vitamins.
- It uses healthy fats - these support brain function and heart health.
Contains Healthy Fats
Contains 'Greens'
High Fibre
11 Plants
Nutrition Per Serving [read more]
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34g Protein
68%
13g Fibre
43%
92g Carbs
32%
904kcal Cal.
42%
29g Fat
34%
8g Sat. Fat
30%
11g Sugar
38%
2g Salt
33%
203mg Vit. C
508%
5mg Iron
48%
593mg Calcium
79%
177mg Magnesium
61%
0mg Thiamin
0%
0mg Vitamin B6
0%
0μg Vitamin B12
0%
1g Sodium
42%
2100mg Potassium
60%
5mg Zinc
61%
346μg Folate
173%
12mg Niacin equivalent
84%
0mg Riboflavin
0%
690mg Phosphorus
117%
0mg Copper
0%
21μg Selenium
31%
29μg Iodine
21%
733mg Chloride
29%
575mcg Vitamin K1
6mg Vitamin E
92mcg Retinol
1678mcg Carotene
347μg Retinol Equivalent
7mg Niacin
5mg Tryptophan divided by 60
3μg Manganese
26 Biotin
How do we calculate nutritional values for each dish?
Our nutrition and Recommended Daily Amounts (RDA) calculator provides nutritional information and RDA’s for every recipe, including protein, fibre, calories, fat, sugars, vitamins and minerals. The detail below will help you understand how we try to ensure that we are giving the most reliable values for our recipes that we can.
We’ve built our own nutrition calculator
We built and curate our own food dataset and nutrition calculator within our service in order to improve the accuracy, reliability and transparency of the data that we use.
How does our nutrition calculator work?
It works by breaking down the amounts and nutrient values for each ingredient in a given recipe. It then calculates the total nutrient values – including calories, protein, fats, carbs, sugars, fibre, minerals and vitamins. RDA values have been averaged across ages (15 upwards) and genders to return a single RDA value, so the RDA values are guideline percentages only. Values shown are for RDA’s, so whilst one of our recipes is unlikely to return all of your RDA we suggest that your evening meal would only be contributing to the daily amount you should be aiming for.
Trusting our values
The nutrition and RDA data we use is taken from reputable sources, such as:- Public England Health: "Government Dietary Recommendations"
- Public Health England provided Foods Integrated Dataset 2021 from McCance and Widdowson
Cooking Costs [how we calculated these costs]
How do we calculate the cooking costs for each dish?
The cooking costs displayed for each recipe are intended as a guideline only. Given the wide range of gas and electricity tariffs our users may be on - and the variety of ovens, hobs, air fryers, grills, microwaves, kettles, and other appliances available - our figures are based on carefully researched averages. Here's how we calculate the most accurate estimates possible:
- All values are tailored to the UK market. Costs are shown in GBP (£), and we use UK-specific kWh pricing.
- For hobs, we use the average price per kWh for both gas and electricity.
- We've analysed energy consumption data from the most popular ovens, air fryers, grills, microwaves, kettles, and hobs sold in the UK to establish average usage figures for each appliance type.
- Estimates are based on the typical cooking time and the heat level or power setting required by each recipe.
- We use the latest Ofgem price cap rates for energy costs - currently £ per kWh for electricity and £ per kWh for gas.
- All costs shown include the 5% VAT that applies to domestic energy use.
- Our estimates do not include the daily standing charge for energy, as this is a fixed cost regardless of usage.
- Where a kettle boil is required the cost is estimated based on the kettle being 1/3rd full.
- When a food processor, hand mixer, or blender is needed, we use the average cost of running the relevant device for a set period of time.
- When a toaster is required, we assume the average cost of running a standard UK toaster for one cycle, calculated from the average of 2 and 4 slice models.
| Kettle Boil, Hob and Oven | £0.75 |
| Kettle Boil, Hob and Air Fryer | £0.39 |
Per Serving Costs (UK Supermarkets)
| Aldi UK | £3.29 |
| Asda | £3.68 |
| Lidl | £3.84 |
| Tesco | £3.92 |
| Sainsburys | £4.07 |
| Waitrose | £4.27 |
| Morrisons | £4.32 |
| Co-op | £5.80 |
calendar_month Created: 2024-01-01
calendar_month Last Reviewed: 2025-11-20
do_not_disturb_on add_circle
| Leeks x | |
| Lemon x | |
| Walnuts Nuts g | |
| Closed Cup Mushrooms g | |
| Celery g | |
| Fresh Parmesan g | |
| Garlic Clove x | |
| Extra Virgin Olive Oil tablespoons | |
| Vegetable Stock x | |
| Broccoli g | |
| Water g | |
| Arborio Risotto Rice g | |
| Mixed Leaf Salad g | |
| White Wine g | |
| Fresh Sage g | |
| Wild Rocket g |
Air Fryer Method [switch to oven]
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| 1 | Wash the broccoli grams Broccoli |
| 2 | Cut the heads off of them nice and near the top so you maintain as much of the stalk as possible - keep the rest for another dish another day |
| 3 | Preheat your air fryer to 160°C / 320°F for a few minutes |
| 4 | Cut the stalks into chunky wedges |
| 5 | Roughly slice the mushrooms - but not too thinly grams Closed Cup Mushrooms |
| 6 | Throw half of the broccoli wedges and all of the mushrooms into your air fryer basket with half of the oil and a squeeze of lemon juice - then season generously with salt and pepper and mix well x Lemon tablespoons Extra Virgin Olive Oil |
| 7 | Pop the basket into the air fryer and cook for about 28 to 32 minutes, giving the veg a turn halfway through - until the broccoli is tender and the mushrooms have gone dark and sticky |
| 8 | Finely dice the leeks and celery x Leeks grams Celery |
| 9 | Add the other half of the broccoli wedges to a suitably sized saucepan with the leek, celery and the rest of the olive oil tablespoons Extra Virgin Olive Oil |
| 10 | Cook over a gentle heat for 10 minutes, stirring, without colouring |
| 11 | Imbetween stirs - make up the stock with the amount of boiling water as shown below x Vegetable Stock grams Water |
| 12 | Peel and crush the garlic and add with the rice to the saucepan x Garlic Clove grams Arborio Risotto Rice |
| 13 | Cook over a medium heat, stirring constantly, for 2 minutes, until the grains turn translucent |
| 14 | Pour in the wine and simmer until the liquid has been absorbed, then repeat with the hot stock, a ladleful at a time, stirring the rice vigorously and often - the rice will take about 20 to 25 minutes to become just tender grams White Wine |
| 15 | Meanwhile - roughly chop the walnuts grams Walnuts Nuts |
| 16 | Tear up the sage grams Fresh Sage |
| 17 | Now add half the cheese - and season to taste with salt, pepper, and a squeeze or two of lemon juice grams Fresh Parmesan |
| 18 | Stir, then turn off the heat, cover and leave to sit for 5 minutes |
| 19 | While the risotto rests, the roasted broccoli and mushrooms should just be ready - so next, throw the walnuts and sage into the air fryer basket, mix well and return to the air fryer for a final 2 to 3 minutes to crisp up the sage |
| 20 | Warm your serving bowls - doing this will ensure that the risotto retains as much heat as possible when serving |
| 21 | Prep the salad by mixing together the two different leaves grams Mixed Leaf Salad grams Wild Rocket |
| 22 | Serve the risotto into the bowls and top with the veg from the air fryer basket - finish with the remaining cheese - serving immediately with the salad grams Fresh Parmesan |
Air Fryer Equipment [switch to oven]
1 x Colander
1 x Knife, Utility
1 x Chopping Board
1 x Air Fryer
1 x Citrus Juicer
1 x Saucepan
1 x Hob
1 x Jug, Measuring
1 x Kettle
1 x Garlic Press
1 x Ladle
1 x Bowl
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