Parsley Risotto
Parsley Risotto - Healthy herb meets an Italian classic
Healthy, because
Even smarter
Nutritional values
Due to the gluten-free cereal rice potassium can regulate blood pressure and keep the heart rhythm in time. Spermidine from hard cheese activates the self-cleaning program of the body's cells and thus slows down aging processes.
For even more filling fiber, you can also use whole-grain risotto rice for the parsley risotto. You can get this in well-stocked supermarkets and organic food stores.
(Percentage of daily recommendation)
| Calorie | 408 cal. | (19 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.8 g | (9 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 64.7 μg | (108 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.4 mg | (37 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 49 μg | (16 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 5.1 μg | (11 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 399 mg | (10 %) | ||
| Calcium | 281 mg | (28 %) | ||
| Magnesium | 43 mg | (14 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 75 mg | |||
| Cholesterol | 14 mg | |||
| Complete sugar | 2 g |
Ingredients
- Ingredients
- 2 bunches flat leaf parsley (1.5 ounce)
- 2 shallots
- 3 garlic cloves
- 4 Tbsps olive oil
- 9 ozs risotto rice
- 28 ozs hot Vegetable broth
- 3 ozs Parmesan
- 9 ozs small Vine tomato
- salt
- peppers
Kitchen utensils
Preparation steps
Wash parsley, setting aside a few leaves; cook the rest in boiling water for 30 seconds, then rinse in ice-cold water and finely purée until dripping wet. Peel and finely dice shallots and garlic.
Heat 3 tablespoons of oil in a saucepan. Sauté rice with shallots and garlic for 4 minutes over medium heat, stirring. Deglaze with a little stock and cook, stirring, until the liquid is absorbed by the rice. Then add broth again so that the rice is just covered. Cook, stirring occasionally, for about 20 minutes, adding a little hot broth every now and then. The rice should still have some bite at the end of the cooking time and the liquid should be creamy.
In the meantime grate 2/3 of the cheese, shave the rest. Clean the tomatoes, cut out the stalks, wash the tomatoes, cut them in half and fry them in the remaining oil for 5 minutes over medium heat.
Stir grated cheese and parsley puree into risotto, season with salt and pepper. Fold in tomatoes, arrange parsley risotto in deep plates and garnish with shaved cheese and parsley set aside.
