Vegetarian Brown rice risotto

Rossa Gallagher

A vegetarian diet does not need to spell disaster to your health. Many vegetarians eat tasty, varied meals and experience the numerous health benefits associated with this lower fat diet.

Whether you are a meat lover or a meat hater preparing nutritious vegetarian meals that can be enjoyed by everyone is easy to achieve.

The recipes below are hearty and substantial, and chosen to appeal to even the most die-hard meat lovers.

Brown rice risotto

Sauté one thinly sliced onion in a little heated olive oil. Wash 200g of rice and drain well, add to the fried onion and mix for a few minutes at a low heat.
Add 400ml of hot water, 1 teaspoon of Marmite, a little soya sauce and herbs.
Bring to the boil. Turn down the heat so the water is simmering; add 2 chopped mushrooms and 100 g of either sweetcorn or peas. Simmer for a further 15-20 minutes or until the rice is cooked.
Top with 125g toasted sunflower seeds and serve.
The addition of ½ a chopped red pepper gives colour and a zesty flavour to the dish.

Serves 4

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