Healthier Version Of A Classic Recipe

Lentil Risotto with Asparagus and Egg

Average: 5 (2 votes)
(2 votes)
Lentil Risotto with Asparagus and Egg

Lentil risotto with asparagus and egg - Regional spring version of an Italian classic

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Health Score:
86 / 100
30 min.

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Nutritional values

Asparagus, Lentils and Chicken egg are rich in folic acid - and thus promote blood formation and cell division. With this risotto alone, half of the recommended daily intake of 300 micrograms of the important B vitamin can be absorbed.

If you want to avoid alcohol, you can easily replace the wine with additional vegetable broth. Outside the asparagus season, cauliflower or broccoli make a good substitute.

1 serving contains
(Percentage of daily recommendation)
Calorie326 cal.(16 %)
Protein16 g(16 %)
Fat18 g(16 %)
Carbohydrates22 g(15 %)
Sugar added0 g(0 %)
Roughage7.5 g(25 %)
Vitamin A0.3 mg(38 %)
Vitamin D2 μg(10 %)
Vitamin E6 mg(50 %)
Vitamin K72.1 μg(120 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin5.7 mg(48 %)
Vitamin B₆0.2 mg(14 %)
Folate175 μg(58 %)
Pantothenic acid1.9 mg(32 %)
Biotin18.4 μg(41 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C18 mg(19 %)
Potassium544 mg(14 %)
Calcium89 mg(9 %)
Magnesium77 mg(26 %)
Iron4.3 mg(29 %)
Iodine14 μg(7 %)
Zinc2.5 mg(31 %)
Saturated fatty acids2.8 g
Uric acid62 mg
Cholesterol218 mg
Complete sugar3 g


14 ozs white Asparagus
1 shallot
1 garlic clove
2 ¾ ozs Red lentils
4 Tbsps Canola oil
7 ozs soft wheat
1 ¾ ozs dry white wine
22 ozs Vegetable broth
1 generous pinch ground Saffron
2 sprigs thyme
1 Dill
2 Tbsps White vinegar
4 eggs
¾ oz sliced almonds (1 TBSP.)
How healthy are the main ingredients?
almondthymeshallotgarlic clovesaltDill

Preparation steps


Wash asparagus, peel, cut off woody ends, and cut asparagus diagonally into pieces about 2-inches long. Peel and finely chop shallot and garlic. Rinse lentils in a sieve and drain.


Heat oil in a saucepan. Sauté shallot and garlic for 3 minutes over medium heat. Add asparagus and sauté for 3 minutes. Add tender wheat, lentils, wine and broth, bring to a boil, season with salt, saffron and pepper and cook over low heat for approx. 12 minutes until slightly al dente.


Meanwhile, wash thyme and dill, shake dry and pluck the leaves or tips. Boil water in a saucepan and add 1 tsp. salt and vinegar.


Crack eggs one by one into a ladle and gently slide into salted water that has just stopped boiling and poach in it for 4 minutes. Meanwhile, arrange tender wheat-lentil risotto on plates. Lift out eggs with a ladle and place 1 egg on each. Add thyme, dill, almonds and pepper on top and serve.