Risi E Bisi (Rice and Peas)
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.
(Percentage of daily recommendation)
| Calorie | 493 cal. | (23 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 70 g | (47 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.1 g | (20 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 0.8 mg | (7 %) | ||
| Vitamin K | 32 μg | (53 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.7 mg | (56 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 104 μg | (35 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 7.4 μg | (16 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 359 mg | (9 %) | ||
| Calcium | 276 mg | (28 %) | ||
| Magnesium | 64 mg | (21 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 8.6 g | |||
| Uric acid | 143 mg | |||
| Cholesterol | 32 mg | |||
| Complete sugar | 2 g |
Ingredients
- 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
Preparation steps
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.
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.
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.
