High prebiotic diet recipe: Leek, pea and prawn risotto

Download recipe (121 KB Pdf)

Serves 5 x 420g serves

Note, this recipe can be easily adapted to be vegetarian.


  • ¾ Lemon (2g zest) to create Lemon zest
  • 1 1/4 tsp (3g) Pepper black cracked
  • ½ tsp (3g) Salt
  • 350g Rice – Arborio or Carnaroli
  • 1 tbs (30g) Bran - wheat
  • 6 large cloves (38g) Garlic – crushed
  • ¾ (150g) Leek bulbs (white bit of leek). Choose leeks with long white sections
  • 5 tbs (60g) Oil - olive
  • ¾ C (130g) Peas frozen
  • ~1L Chicken or vegetable stock
  • 250g Cooked prawn meat
  • 3 tbs (40g) Parmesan cheese
  • ½ bunch (25g) Basil leaves, roughly chopped.


  • Bring stock to the boil and keep at a low simmer
  • Fry off leeks and garlic in olive oil until fragrant.
  • Add rice and stir to coat over a high heat (~4-5 minutes)
  • Stir through bran
  • Add stock gradually stirring constantly
  • Add peas after 10 minutes cooking
  • Continue to add stock
  • Total cooking time after the addition of the stock is 17 to 20 minutes. The rice should be al dente
  • Remove from heat and stir through pistachios, parmesan, prawns and basil

Note: extra stock may be required