Pumpkin and Pea Risotto

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Pumpkin and Pea Risotto
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Health Score:
8,1 / 10
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
442
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie442 kcal(21 %)
Protein19.71 g(20 %)
Fat19.37 g(17 %)
Carbohydrates47.76 g(32 %)
Sugar added0 g(0 %)
Roughage3.02 g(10 %)
Vitamin A1,220.59 mg(152,574 %)
Vitamin D0.19 μg(1 %)
Vitamin E1.58 mg(13 %)
Vitamin B₁0.21 mg(21 %)
Vitamin B₂0.36 mg(33 %)
Niacin4.56 mg(38 %)
Vitamin B₆0.23 mg(16 %)
Folate54.68 μg(18 %)
Pantothenic acid0.69 mg(12 %)
Biotin1.7 μg(4 %)
Vitamin B₁₂0.53 μg(18 %)
Vitamin C17.17 mg(18 %)
Potassium528.73 mg(13 %)
Calcium474.9 mg(47 %)
Magnesium41.48 mg(14 %)
Iron2.22 mg(15 %)
Iodine1.55 μg(1 %)
Zinc1.8 mg(23 %)
Saturated fatty acids12.15 g
Cholesterol55.53 mg

Ingredients

for
4
Ingredients
1 ⅔ cups Risotto
4 cups orange Pumpkin or squash (e. g, Hokkaido), prepared weight
1 cup frozen peas
1 onion
3 tablespoons butter
3 cups vegetable stock
½ cup grated Parmesan
salt
peppers
Garnish
¼ cup Feta (crumbled)
0.333 cup Parmesan (freshly shaved)
How healthy are the main ingredients?
PumpkinFetaParmesanParmesanonionsalt

Preparation steps

1.
Cut the pumpkin flesh into wedges, remove the seeds and cut the flesh into 1 cm cubes. Wrap in aluminium foil and cook in the oven at 175°C for about 30 minutes. Peel and dice the onion. Heat 1 tbsp butter and sweat the onion briefly, add the rice and sweat until translucent. Now gradually add the hot vegetable stock, stirring until it has been absorbed, then adding more. Continue in this way, adding more stock when the last addition has been absorbed, until the rice is cooked (it will take about 20 minutes). Add the pumpkin and peas 5-10 minutes before the end of cooking time.
2.
Before serving mix in the rest of the butter and the grated Parmesan and season to taste with salt and pepper.
3.
Spoon the risotto onto plates and serve scattered with crumbled feta cheese and Parmesan shavings.