Lentil Risotto with Asparagus and Egg
Lentil risotto with asparagus and egg - Regional spring version of an Italian classic
Healthy, because
Even smarter
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.
(Percentage of daily recommendation)
| Calorie | 326 cal. | (16 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 6 mg | (50 %) | ||
| Vitamin K | 72.1 μg | (120 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.7 mg | (48 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 175 μg | (58 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 18.4 μg | (41 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 544 mg | (14 %) | ||
| Calcium | 89 mg | (9 %) | ||
| Magnesium | 77 mg | (26 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 62 mg | |||
| Cholesterol | 218 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 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
- salt
- 1 generous pinch ground Saffron
- peppers
- 2 sprigs thyme
- 1 Dill
- 2 Tbsps White vinegar
- 4 eggs
- ¾ oz sliced almonds (1 TBSP.)
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.
