Broccoli and Broad Bean Risotto
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(0 votes)
Health Score:
76 / 100
Difficulty:
moderate
Difficulty
Preparation:
35 min.
Preparation
Calories:
362
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 362 cal. | (17 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.9 g | (16 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.5 mg | (13 %) | ||
| Vitamin K | 179.3 μg | (299 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.3 mg | (36 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 56 μg | (19 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 4.3 μg | (10 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 101 mg | (106 %) | ||
| Potassium | 460 mg | (12 %) | ||
| Calcium | 174 mg | (17 %) | ||
| Magnesium | 51 mg | (17 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 25 μg | (13 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 6.3 g | |||
| Uric acid | 138 mg | |||
| Cholesterol | 22 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Tbsps olive oil
- 1 onion (finely chopped)
- 1 clove garlic cloves (crushed)
- 1 ½ cups Arborio rice
- ½ cup dry white wine
- 4 cups hot vegetable stock
- 3 ½ ozs Broad bean
- 14 ozs Broccoli (separated into florets. stems shaved into ribbons)
- ⅛ cup butter
- ½ cup grated Parmesan
- salt
- freshly ground peppers
- To garnish
- crushed Red pepper flakes
Preparation
Kitchen utensils
1 Cutting board, 1 Peeler, 1 Small knife, 1 Steamer, 1 Bowl, 1 Tablespoon, 1 Measuring cups, 1 Whisk, 1 Teaspoon, 1 Small bowl, 1 Hand mixer, 1 große Skillet, 2 Slotted spatulas
Preparation steps
1.
Heat the olive oil in a large shallow pan. Add the onion and garlic and cook, stirring, for 2 minutes.
2.
Add the rice and stir until coated in oil. Reduce the heat and stir in the wine. Cook, stirring until the wine has almost evaporated, then stir in the beans and broccoli. Add 1/3 of the stock and cook until incorporated.
3.
Cook for 15-20 minutes in total, adding the stock, a ladleful at a time, stirring constantly until the stock has been absorbed before adding more stock.
4.
Add the butter and cheese and season to taste with salt and pepper. Garnsih with red pepper flakes.
