Fennel Risotto
Fennel Risotto - Fruity and spicy risotto with a hint of anise
Healthy, because
Even smarter
Nutritional values
Fennel is a calcium-rich vegetable and strengthens the bones. Good for those who do not tolerate dairy products well. The risotto covers the daily requirement of vitamin A and E. The fat-soluble vitamins fend off free radicals and thus protect the cells.
Cream quark makes the risotto a little less caloric and creamier than if it was only refined with Parmesan cheese. If children are eating with us, replace half of the wine with vegetable stock and half with orange juice. This makes the vegetarian rice dish taste even fruitier.
(Percentage of daily recommendation)
| Calorie | 453 cal. | (22 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 53 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 11.8 mg | (98 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.3 mg | (44 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 108 μg | (36 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 8.3 μg | (18 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 75 mg | (79 %) | ||
| Potassium | 618 mg | (15 %) | ||
| Calcium | 366 mg | (37 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 6.1 g | |||
| Uric acid | 84 mg | |||
| Cholesterol | 20 mg |
Ingredients
- Ingredients
- 1 large Fennel bulb (about 300 grams)
- ½ red chili pepper
- 1 onion
- 1 garlic clove
- 2 Tbsps olive oil
- 450 milliliters Vegetable broth
- 120 grams Arborio rice
- 100 milliliters white wine
- 1 Organic orange
- ½ bunch Chives
- 20 grams Parmesan
- 3 Tbsps Cream quark (40% fat)
- salt
- peppers
Kitchen utensils
Preparation steps
Rinse fennel, pat dry, halve lengthwise and cut off core and stalks.
Slice fennel very thinly on a mandoline.
Rinse chile, wipe dry, halve lengthwise and remove seeds. Finely chop chile. Peel the onion and garlic and finely chop both.
Heat the oil in a pot and sauté the onion and fennel over medium heat until light brown, about 10 minutes.
Bring the broth to a boil in a saucepan, then reduce heat to keep warm. Add garlic and chile to the fennel mixture and cook until softened, about 2 minutes.
Add rice to fennel mixture and sauté over medium heat until toasted, about 1 minute.
Pour in white wine and bring to a boil, stirring to deglaze pot. Reduce heat to medium and cook until wine is almost evaporated.
Ladle in about 150 ml (approximately 1/2 cup) of warm broth and continute to cook over medium heat, stirring frequently, until almost all liquid is absorbed. Continue to add broth, 150 ml (approximately 1/2 cup) at a time and cooking until almost absorbed, until rice is al dente and liquid is creamy.
Rinse orange in hot water, wipe dry and finely grate 1 teaspoon of zest. Stir orange zest into the rice. Rinse chives, shake dry and cut into thin rings. Finely grate the Parmesan.
When rice is cooked, stir in the quark and grated Parmesan. Season with salt and pepper, garnish with chives and serve immediately.
