Creamy zucchini risotto with miso paste

Ingredients

• Olive oil – 100 ml
• Onions – 5 small (about 500 g), finely chopped, or a combination of celery stalks and fennel bulb
• Garlic – 20 cloves, chopped
• Arborio or Carnaroli rice – 2 kg
• White wine – 1 l
• Hot vegetable stock – 6 l
• Zucchini – 10 medium (about 1.5 kg), diced
• Miso paste – 10–15 tbsp (to taste)
• Butter – 200 g
• Grated parmesan – 500 g
• Salt and black pepper – to taste
• Fresh parsley leaves – for garnish

Method

Preparing the base

1. Heat the olive oil in a large pan or pot. Add the onion and garlic and sauté until translucent.

Rice

1. Add the rice and toast for 2 minutes, until slightly translucent. Pour in the wine and let it evaporate.

Cooking the risotto

1. Gradually add the hot stock one ladle at a time, stirring until the liquid is absorbed. Repeat until the rice is al dente (about 18–20 minutes).

Zucchini

1. In a separate pan, sauté the zucchini in a little olive oil until tender.

Seasoning

1. Stir the miso paste and butter into the risotto. Add the sautéed zucchini and parmesan, stir and season with salt and pepper.

Resting

1. Let the risotto rest, covered, for 1–2 minutes so the flavors come together.

Serving

Serve hot, garnished with fresh parsley. It pairs beautifully with a glass of dry white wine, or as a side to roasted vegetables or fish.

Key ingredients

Zucchini

Light, high in water, gentle on the stomach.

Miso paste

Fermented soy; probiotics plus umami for sauces and risottos.

Basmati rice

Aromatic long-grain rice with a lower GI; a light side.

Garlic

Antibacterial and antiviral; supports immunity and the circulatory system.

Onion

Prebiotic fibre for the gut flora, anti-inflammatory flavonoids.

Butter

Milk fat; carries flavour and rounds things off.

Grana Padano cheese

A hard aged cheese; concentrated umami and calcium.

Spinach

Iron, folate and lutein; wilts quickly and is easy to digest.

Peas

Plant protein, fibre and vitamin C; fresh and sweet.

Why it’s good for the body

• Zucchini is low in calories and rich in fiber, potassium and vitamin C.
• Miso paste is a source of plant protein and probiotics and supports digestion.
• Arborio rice is naturally gluten-free and a substantial source of energy.
• Parmesan provides calcium and easily digestible protein.

Traditional and functional notes on the ingredients — not medical claims.

Notes

• Miso paste is naturally salty – add salt carefully.
• You can replace the wine with stock.
• For a brighter flavor, add a few drops of lemon juice.
• Possible variations – add mushrooms, spinach or peas.