Courgette and Butter Beans Beanotto – Low Carb Risotto

by Lucia Stansbie

This revamped Courgette & Bean “Bean-otto” strikes the perfect balance between comfort and nourishment. Buckwheat introduces a gluten-free, protein-rich base, delivering complex carbohydrates, fibre, and essential minerals like magnesium. Combined with beans, you’re getting a powerful plant-based protein boost that’s also rich in gut-friendly fibre. The courgette and garlic bring along vitamins C and antioxidant compounds, while a sprinkle of Parmigiano adds calcium and umami depth without overloading on dairy. Swapping pine nuts for walnuts gives a heart-healthy dose of omega-3s. Overall, it’s a quick, satiating dish that supports blood sugar stability, digestive health, and overall vitality.

INGREDIENTS

• 2 tbsp olive oil, plus extra to serve

• 2 courgettes: about half sliced into 0.5 cm rounds, half coarsely grated (with excess liquid squeezed out)

• 2 garlic cloves, finely grated

• About ¼ jar of beans with their cooking liquid, plus additional water (to loosen as needed)

• Buckwheat: around 60–80 g (½ cup dry), rinsed

• Juice of ½ lemon

• A small handful of grated Parmigiano (plus extra to serve)

• A handful of chopped parsley

• A handful of torn basil leaves (reserve some for garnish)

• A sprinkle of chopped walnuts, toasted or raw, as desired

• Cracked black pepper (and salt, only if needed after tasting)

METHOD

1. Prep & Toast Nuts
   Squeeze out as much moisture as possible from the grated courgettes. Lightly toast the chopped walnuts in a dry pan until fragrant, then set aside.

2. Cook Courgettes & Garlic
   Heat the olive oil over medium heat. Add the sliced courgettes with a pinch of salt and cook for 7–8 minutes until lightly browned. Stir in the grated courgette and garlic, cooking for another 2–3 minutes until softened.

3. Add Buckwheat & Liquid
   Stir in the rinsed buckwheat. Pour in the beans with their liquid, then add enough water so the buckwheat is just covered (this mimics a stock and ensures it cooks through). Stir to combine. Season with cracked black pepper; taste before adding salt, as beans can be well seasoned.

4. Simmer to Absorb
   Lower the heat to a gentle simmer. Cook until the buckwheat is tender and most of the liquid is absorbed, stirring occasionally (about 10–12 minutes).

5. Finish with Creaminess & Herbs
   Remove from heat. Stir in the Parmigiano until melted and creamy. Mix in parsley and most of the torn basil leaves, saving a few for garnish. Add the lemon juice and adjust seasoning if needed.

6. Serve & Garnish
   Divide between bowls. Top with extra Parmigiano, the toasted walnuts, remaining basil, and a drizzle of olive oil.