Tomato & Courgette Risotto

Full of rich flavour and an unbelievably creamy texture, the risotto is a traditional Italian recipe that brings so much comfort. It is such a versatile dish that I have been able to create a meat-free version that has been featured as my contribution to #MeatFreeMondays or as I call them #MitchMondays (curtesy of Macro Mitch’s influence!).

This Tomato & Courgette Risotto is divine, and gives all of us ‘zoat addicts’ another alternative to use our favourite vegetable in another recipe! It may take a while to cook but trust me this one is certainly worth the wait. If you prefer to have a more protein based meal, feel free to add in some chorizo, chicken or prawns.

Serves 3-4


  • 120-160g arborio rice
  • 1 tin of diced Italian tomatoes
  • 2 tbsp tomato puree
  • 1 chopped courgette
  • Two cloves of garlic
  • 1 tbsp oregano
  • A handful of fresh parsley
  • 1 large chopped red onion
  • 600ml vegetable stock
  • 1 tbsp coconut oil
  • Parmesan cheese & black pepper based on preference



  • Begin by separating the tomato juice from the chopped tomatoes and put tomatoes to on side.
  • Make vegetable stock, then take 100ml of the stock and add to tomato juice.
  • Cook off the onion in coconut oil in a large pan, over a medium heat until soft.
  • Next, pour this liquid mixture into the pan stirring gently for two minutes.
  • Stir in garlic, parsley, and oregano and continue to stir for another minute.
  • Now add in rice, turn down the heat making sure that all ingredients are combined.
  • Add in tomatoes and chopped courgette, along with another 100ml stock until liquid is absorbed.
  • Keep adding in 100ml at a time, waiting for it to absorb, until you have no more left (This should take around 20-30 minutes)
  • Test the rice for how well cooked it is – should be al dente
  • Take off heat and serve with parmesan and black pepper if desired


As always, if you give this recipe a try, please let me know what you think. Also, remember to tag me in any social media posts and use the hashtag #thegrowingbutterfly so that I get to see your creations!


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