Mushroom Risotto with Parmesan
Healthy, because
Even smarter
Nutritional values
Porcini mushrooms not only score points with their pleasantly firm yet tender flesh, no, they are also full of healthy ingredients such as haematopoietic iron, immune- and bone-strengthening vitamin D, and they also put you in a good mood thanks to tryptophane, which is converted to serotonin (a lucky substance) in our body.
The season for porcini mushrooms starts relatively early in August to October, some varieties grow as early as June. In Italy the mushrooms are very popular, so it is no wonder that we find porcini mushrooms in a typical Italian risotto. You can also use a mix of wild mushrooms as a recipe variation. Even though mushrooms are very healthy, we should not eat wild mushrooms more than once a week, as they can be contaminated with heavy metals and radioactive substances.
(Percentage of daily recommendation)
| Calorie | 451 cal. | (21 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3.5 μg | (18 %) | ||
| Vitamin E | 0.9 mg | (8 %) | ||
| Vitamin K | 2.7 μg | (5 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 12.2 mg | (102 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 35 μg | (12 %) | ||
| Pantothenic acid | 3.5 mg | (58 %) | ||
| Biotin | 18.2 μg | (40 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 3 mg | (3 %) | ||
| Potassium | 503 mg | (13 %) | ||
| Calcium | 322 mg | (32 %) | ||
| Magnesium | 47 mg | (16 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 4 mg | (50 %) | ||
| Saturated fatty acids | 11.8 g | |||
| Uric acid | 152 mg | |||
| Cholesterol | 45 mg | |||
| Complete sugar | 1 g |
Ingredients
- Ingredients
- 1 shallot
- 1 garlic clove
- 100 grams Parmesan
- 100 milliliters dry white wine
- 700 milliliters Vegetable broth
- 3 Tbsps butter
- 220 grams Arborio rice
- 1 Tbsp dried Porcini mushroom
- salt
- peppers (from the mill)
- 1 Tbsp olive oil
- 1 sprig rosemary
- 1 pc Lemon peel
- 400 grams Porcini mushroom
- rosemary (for garnish)
Preparation steps
Soak dried porcini mushrooms for 30 minutes in hot water. Rub half of Parmesan rub, grate the other half in chips. Peel shallots and garlic, finely chop both and sauté in olive oil and 1 tablespoon butter. Also sauté risotto rice, stirring until it looks translucent. Pour half of the wine and let completely boil. Repeat with remaining wine, then pour as much broth is needed to just cover rice. Soak porcini in water with rosemary and lemon zest. Leave liquid, stirring occasionally until almost boiling again, pour a little more broth, stir and let it boil. Continue until the broth is used up and rice is almost cooked (it should still have a slight bite, duration 20-25 minutes).
While rice is cooked trim mushrooms and cut lengthwise into thin slices. In 1 tablespoon butter fry and add salt. Arrange fried mushrooms on the risotto and serve garnished with Parmesan cheese and rosemary.
