Wild rice & mushroom risotto with roast garlic

Wild rice & mushroom risotto with roast garlic

  • serves 4
  • A little effort

This recipe for wild rice and mushroom risotto with roast garlic is vegetarian, low salt and sugar and under 500 calories but packed with flavour



  • garlic 1 whole bulb
  • olive oil
  • shallots 4, finely diced
  • white wine 125ml
  • red camargue or wild rice mix 300g
  • thyme 2 sprigs, leaves picked
  • vegetable stock 2 litres, heated
  • arborio rice 100g
  • mixed mushrooms 200g, cleaned and sliced
  • low-fat crème fraîché 2 tbsp


  • Step 1

    Heat the oven to 200C/fan 180C/gas 6. Trim the top of the garlic bulb so that most of the cloves are exposed. Rub with 1 tsp oil, season all over, wrap tightly in foil, and put cut-side up onto a baking tray. Roast for 30-40 minutes until the garlic is really soft when you press it.

  • Step 2

    Heat 1 tsp oil in a pan and fry the shallots until soft. Add the wine and simmer until reduced by half, then stir in the wild rice mix and half the thyme. Add the stock 1/3 at a time, stirring often. After 20 minutes and about 2/3 of the stock has been stirred in, add the arborio and cook for a further 20 minutes, or until the rice is tender. Add a little water if all the stock has been absorbed, but the rice isn’t cooked.

  • Step 3

    Fry the mushrooms in 1 tsp oil for 5-10 minutes until golden and tender. Season and add the remaining thyme leaves.

  • Step 4

    Stir the mushrooms and crème fraîché through the risotto. Squeeze the garlic cloves out of their skins and stir through to serve.

Nutritional Information

  • Kcals 497
  • Fat 7.5g
  • Saturates 2.6g
  • Carbs 83g
  • Sugars 6.3g
  • Fibre 7.3g
  • Protein 15.6g
  • Salt 1.3g