Green Asparagus Risotto
(Percentage of daily recommendation)
| Calorie | 488 cal. | (23 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 62 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.3 g | (11 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 36.9 μg | (62 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.4 mg | (37 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 96 μg | (32 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 5 μg | (11 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 447 mg | (11 %) | ||
| Calcium | 173 mg | (17 %) | ||
| Magnesium | 55 mg | (18 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Uric acid | 95 mg | |||
| Cholesterol | 8 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 6 shallots
- 5 Tbsps olive oil
- 300 grams Arborio rice
- 250 milliliters white wine
- salt
- freshly ground peppers
- 3 bay leaves
- 800 milliliters Vegetable broth
- 300 grams green Asparagus
- 1 organic lemon
- 2 pinches Ground nutmeg
- 40 grams Parmesan
Preparation steps
Peel shallots and cut into small cubes. Heat 3 tablespoons of olive oil in a saucepan and saute shallots until translucent. Add rice and saute briefly. Add white wine and cook, stirring, until almost all wine has been absorbed. Season with salt, pepper and bay leaves.
Add hot broth so that rice is just covered and cook rice, stirring frequently, until almost all liquid is absorbed. Continue to add broth in this manner and cook until rice is al dente, about 20 minutes, stirring frequently.
Rinse asparagus, peel lower thirds of stalks and cut stalks into 3 cm (approximately 1 inch) pieces. Blanch in boiling salted water for 5 minutes, drain and rinse in ice water, drain well. Rinse lemon in hot water and grate zest. Peel well and dice pulp into small cubes.
Heat remaining olive oil in a saucepan and saute asparagus briefly. Season with salt and nutmeg. Add lemon cubes and heat through. stirring. Add mixture to risotto and place into a large bowl. Garnish with lemon zest amd sprinkle with grated Parmesan. Serve.