How to make summer bean risotto

In all its forms, from tender garden-fresh green beans to robust dried kidney beans, the humble bean soaks up flavours while contributing a generous helping of fibre for digestive health and enriching the blood with iron. Beans fill you up but are low in fat, and as most beans contain at least 20 percent protein, they are an excellent alternative to meat for vegetarians. Here's a classic risotto that adds all the benefits of beans.

Preparation 5 minutes

Cooking 30 minutes

Serves 4

• 15 g (1 tbsp) olive oil
• 1 thinly sliced large onion
• 2 finely chopped cloves garlic
• 420 g (1 3/4 c) risotto (arborio) rice
• 15 g (1 tbsp) fresh thyme
• Juice of 1 lemon
• 960 ml (4 c) hot vegetable stock
• 600 g (2 1/2 c) canned cannellini (white kidney) beans
• 60 g (4 tbsp) shaved Parmesan

1. Heat olive oil in a large frying pan and add thinly sliced onion. Cook over medium-low heat for five minutes, or until softened. Stir in finely chopped cloves garlic.

2. Add risotto rice, turn up the heat to medium-high, and stir to coat all the rice with oil. Add fresh thyme and the juice of one lemon.

3. Begin to add hot vegetable stock to the pan 60 millilitres (1/4 cup) at a time, allowing the rice to absorb each amount of stock before adding more.

4. Drain and rinse canned cannellini beans and add to the pan when half the stock is used up. Season to taste with plenty of ground black pepper. After about 25 minutes, or when all the liquid is absorbed, the rice grains should be soft and creamy. If the rice is not tender, continue to add more hot vegetable stock or water until cooked.

5. Divide the risotto among four bowls and top each portion with 15 grams (one tablespoon) shaved Parmesan.

• Replace 120 millilitres (1/2 cup) of the stock with dry white wine for a more sophisticated flavour.
• Add 150 grams (2/3 cup) chopped cooked green beans towards the end of the cooking time to boost colour and nutrition.
• Serve the risotto with a crisp green salad.

Nutritional information: 596 calories • 12 grams fat • 4 grams saturated fat • 110 grams carbohydrates • 19 grams protein • 7 grams fibre