Healthy Wholegrain Rice Risotto with Courgette, Red Lentils & Tuna

Published 7 months ago
0 ratings

This risotto is one of my go-to meals when I want something quick and balanced. It uses wholegrain rice, courgette, red lentils, and tuna for a dish that's filling, tasty, and easy enough for any night of the week.

Healthy Wholegrain Rice Risotto with Courgette, Red Lentils & Tuna
category Fitness
meal type Dinner
difficulty Easy
Preparation in 10 minutes
Cooks in 30 minutes
Serves 2

Nutrition

  • Calories 565kcal 167kcal
  • Fat 10.9g 3.2g
  • Carbs 82.2g 24.3g
  • Proteins 34.7g 10.3g
  • Fibre 6.7g 2.0g

Ingredients

Spoon measurements may change based on how you scoop the ingredients.

For the most accurate results and nutrition info, it’s best to use grams.

tsp = teaspoon
tbsp = tablespoon

Method

Why I Like this Recipe

This risotto is simple to make, filling, and packed with good ingredients. The red lentils add creaminess and extra protein, while the tuna keeps it refreshing. Courgette adds freshness, and the mozzarella on top is always a treat. I return to this recipe whenever I want something wholesome and a bit special.

Tips and Variations

  • Try swapping mozzarella for light cheddar or feta.
  • Quinoa works well instead of rice if you want a gluten-free, protein-rich option.
  • Add a handful of baby spinach at the end for extra iron.
  • Chickpeas or extra lentils make it vegetarian and even more filling.
  • If you prefer some spice, add some chilli flakes or smoked paprika.
  • Serve it hot with a crunchy side salad or some roasted veg.
  • It's also great for meal prep. Just reheat for a quick lunch.

Meal Storage

Let the risotto cool completely, then store it in an airtight container in the fridge for up to 3 days. When reheating, add a splash of stock or water and warm gently until creamy again.

Freezer tips

You can freeze this risotto for up to 2 months, but the texture may change slightly. I find it's best eaten fresh or within a few days.

Defrost the risotto in the fridge overnight, then reheat it until it's very hot.

Frequently Asked Question

Yes, just leave out the tuna and add extra lentils, chickpeas, or grilled veg for more protein.
Absolutely. White rice cooks faster, but wholegrain rice gives extra fibre and a nuttier taste.
Mozzarella is creamy and mild, but cheddar, Parmesan, or feta will give a sharper flavour.
Yes, it reheats well for up to 3 days. Add a splash of stock or water when warming to keep it creamy.
Yes, canned tuna is a great source of lean protein and omega-3 fatty acids, so it's a convenient and healthy choice.

Closing Note

Creamy, comforting, and full of flavour, this lentil and tuna risotto is a healthy twist you'll want to make again and again. It’s perfect for busy weeknights, cosy dinners, or meal prep. Wholesome comfort food made simple.

  • 💪 High Protein
  • 🥗 Lighter
  • 🌾 High Fibre
  • 🧊 Freezer Friendly

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