Taken from her book, The Immunity Cookbook, nutritionist Kate Llewellyn-Waters says: “I love this risotto as the flavours work perfectly together. Prawns (shrimp) are a good source of selenium, one of the most effective antioxidants at maintaining healthy cells. They also contain high levels of zinc, which is important for supporting a healthy immune system. Fennel is a great prebiotic food source, which helps to fuel our beneficial gut bacteria.”
2 Tbsp olive oil
1 onion, finely chopped
2 garlic cloves, finely chopped
1 small fennel bulb, cored and finely chopped
280g (10oz/11/2 cups) risotto rice
1 litre (34fl oz/4 cups) hot vegetable stock (bouillon)
320g (111/2oz) raw king prawns (jumbo shrimp)
zest and juice of 1/2 lemon
100g (31/2oz) rocket (arugula), roughly chopped
Sea salt (kosher salt) and freshly ground black pepper
1. Gently heat the olive oil in a large saucepan over a low heat. Add the onion, garlic and fennel and cook for 8–10 minutes until softened. Add the rice and cook for 1–2 minutes, stirring constantly, until toasted. Add a ladleful of hot stock and stir until absorbed. Gradually add the remaining stock a ladleful at a time until it has all been absorbed and the rice is almost cooked (20–25 minutes). Add the prawns and lemon zest and juice, then season with a pinch of sea salt and some freshly ground black pepper. Cook for a further 4–5 minutes until the prawns are pink.
2. Remove from the heat, stir in the rocket, and season to taste with extra black pepper.
For a vegan version, omit the prawns and add an extra onion and double the amount of rocket (you may also wish to use a whole lemon).
Spice it up by adding 2 tsp ground cumin and 1 tsp ground turmeric.
The Immunity Cookbook: by Kate Llewellyn-Waters (Quadrille, £20) Photography ©Steven Joyce.