Carrot, watercress & ricotta brown rice risotto-(ish!)

I do appreciate a traditional risotto; it’s a fantastic comfort food and nothing will ever change that. A perfectly creamy, risotto Milanese with delicate saffron - a thing of pure joy. But for everyday eating, I do prefer whole grains. I love using cheerful carrots; we are so used to having them around all the time, but we should always be thankful for their presence and versatility. This brown rice risotto-like dish offers slower released carbohydrates and is packed with veg, with anise flavour (fennel and tarragon are two of my favourite things). It’s a useful dish to transition from early spring, using stored carrots, whatever alliums you have, be they leeks, spring onions, or standard onions. Then, as the season moves on, add wild garlic, use new season’s bunched carrots, asparagus too, if you like. The flavourings in this can also change using other herbs like basil or chives and you could leave out the fennel, if you don’t like anise. You hopefully know me by now; a recipe is just a guide and is there to be muddled with!

THE (2!) SECRET INGREDIENTs:
Ricotta cheese stands out nutritionally compared to many other cheeses due to its lower saturated fat content and higher protein-to-fat ratio. Unlike aged cheeses like Cheddar or Parmesan, which are higher in saturated fat and sodium, ricotta offers a lighter alternative with roughly 5g of saturated fat per 100g compared to Cheddar’s 19g. It is also rich in whey protein, which is easily digestible and can support muscle repair and maintenance. Additionally, ricotta provides a good amount of calcium for bone health and contains less sodium than many harder cheeses, making it a heart-friendlier choice. Its creamy texture and mild taste make it a versatile ingredient that can be used in both sweet and savoury dishes.

Pine nuts are small but nutritionally powerful seeds packed with healthy fats, protein, and essential nutrients. They are an excellent source of monounsaturated fats, which may support heart health by reducing the LDL type of cholesterol. With around 14g of protein per 100g, they contribute to muscle repair and satiety, making them a great addition to vegetarian and plant-based diets. Pine nuts are also rich in magnesium, which helps with energy production and muscle function, and antioxidants like vitamin E, which supports skin health and reduce inflammation. Additionally, they contain pinolenic acid, a unique fatty acid that may aid in appetite regulation. Their buttery texture and mildly sweet, nutty flavour make them a delicious and nutritious addition to salads, grains, and vegetable dishes.

Serves: 2

Ingredients

30g pine nuts

2 tbsp olive oil

1 leek, finely sliced

1 small fennel bulb, diced

1 bunch spring onions, finely chopped

1 large or 2 small garlic cloves, finely chopped or grated

120g short grain brown rice, rinsed well under cold running water in a sieve

400g (about 4 good sized) carrots – 1 grated, the rest cut into chunks

500ml good-quality chicken or vegetable stock, warm

1 tsp fennel seeds (lightly crush them if you like, optional)

100g ricotta

20g Parmesan, grated

2 tbsp chopped fresh tarragon – add to taste

50g watercress – reserve 2 sprigs to garnish

Salt & pepper, to season

Method:

Preheat your oven to 190°C.

In a good-sized pan (one with a lid - I usually use a cast iron saucepan), very gently toast the pine nuts until golden - approx. 1-2 minutes. Keep a good eye on them as they catch and burn easily. Transfer to a plate.

 Heat 1 tbsp of olive oil in the same pan, to a medium-low heat. Gently fry the leek, fennel and spring onions for 5 minutes, stirring now and then, then add the garlic and fry for a further 5 minutes.

 Add the rinsed brown rice and warm stock. Season with a little salt and pepper. Partly cover with a lid, leaving just a little gap. Cook, stirring regularly, for 40 minutes, adding the grated carrot halfway through. At the end, you want all the liquid just absorbed and the rice tender with a little bite (it won’t be completely soft like white rice).

Toss the carrot chunks with 1 tbsp of olive oil and a little salt and pepper. Roast for 25-30 minutes, adding the fennel seeds halfway through, until the carrots are tender and starting to caramelise.

Turn off the rice pan heat. Stir in the ricotta, Parmesan, tarragon and watercress. Cover and leave it all to sit for 5 minutes, allowing the watercress to wilt in. Taste and adjust the seasoning.

Serve with the roasted carrots, pine nuts and reserved sprigs of watercress.

Notes:

Short grain brown rice is available if you look for it; I use Infinity Foods organic one. If you can’t find it, pearl barley would be a good option. If you prefer, of course use traditional white risotto rice - the cooking time of the rice will be less, about half the time, and add the stock ladle by ladle, as you might not need it all. I wouldn’t try it with brown basmati though.

If you want to boost the protein even further and you eat meat, add some diced chicken thigh when you add the brown rice.

For plant-based eaters, stir in some silken tofu instead of the cheeses to give a creamy texture.

 Nutritional breakdown per serving*:

Protein - 15g

Fibre - 8g

Healthy fats - 25g

Calories - 547kCal

*Information may vary slightly if using different nutritional calculators.