Low-Cal Dinner

Risi E Bisi (Rice and Peas)

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Risi E Bisi (Rice and Peas)
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Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
493
calories
Calories

Healthy, because

Even smarter

Nutritional values

Peas are small power balls because they are full of protein. About seven grams of protein contain 100 grams of the little minis. Our body needs this for building and maintaining muscles and for the transport of oxygen from the lungs to the cells. Through niacin (vitamin B3) the pulses help us to relax, as it promotes the renewal and regeneration of nerves.

The Risi Bisi recipe originally comes from Itlia, more precisely from the Veneto region, where it is eaten every year on St. Mark's Day as Primi piatti. Traditionally it is prepared with bacon, but we have deliberately chosen not to use it, as it is not only vegetarian but also free of arachidonic acid, which is an inflammatory agent. If you still want to add meat to the risotto, you can add about 100 grams of diced turkey ham at the end of cooking.

1 serving contains
(Percentage of daily recommendation)
Calorie493 cal.(23 %)
Protein18 g(18 %)
Fat16 g(14 %)
Carbohydrates70 g(47 %)
Sugar added0 g(0 %)
Roughage6.1 g(20 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.2 μg(1 %)
Vitamin E0.8 mg(7 %)
Vitamin K32 μg(53 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.7 mg(56 %)
Vitamin B₆0.3 mg(21 %)
Folate104 μg(35 %)
Pantothenic acid1.3 mg(22 %)
Biotin7.4 μg(16 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C16 mg(17 %)
Potassium359 mg(9 %)
Calcium276 mg(28 %)
Magnesium64 mg(21 %)
Iron2.2 mg(15 %)
Iodine21 μg(11 %)
Zinc3 mg(38 %)
Saturated fatty acids8.6 g
Uric acid143 mg
Cholesterol32 mg
Complete sugar2 g

Ingredients

for
4
Ingredients
1 onion
1 garlic clove
1 Tbsp olive oil
2 Tbsps butter
300 grams Long grain rice
1 l Vegetable broth
salt
coarsely ground peppers
1 scallion
300 grams fresh shelled Peas (or use frozen)
75 grams Parmesan
½ handful Basil
How healthy are the main ingredients?
Long grain riceParmesanolive oilBasiloniongarlic clove

Preparation steps

1.

Peel and chop the onion and garlic. Heat the olive oil and 1 tablespoon butter in a saucepan. Add the chopped onion and garlic and cook over medium heat 2 minutes until soft. Add the rice and sauté 2 minutes, stirring constantly. Pour in half of the vegetable broth. Season the rice with salt and pepper and cook for about 10 minutes.

2.

Trim, rinse and cut the scallion into strips. Mix with the peas and add to the rice. Pour in the remaining vegetable broth. Cook another 10 minutes over low to medium heat until the rice is al dente and the broth is absorbed.

3.

Stir the remaining butter into the rice and season with salt and pepper. Grate the Parmesan and sprinkle into the rice. Serve sprinkled with the basil leaves and coarsely ground pepper.