EatSmarter exclusive recipe

Risotto with Calamari

and Peppers
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(1 vote)
Risotto with Calamari

Risotto with Calamari - Looks, tastes, and feels like a Mediterranean vacation!

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Health Score:
9,8 / 10
40 min.

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Nutritional values

With only 4 grams of fat, the delicious squid risotto is hard to beat in terms of dietary fitness. But it still makes you full - protein and fibre ensure that. Sweet peppers bring vitamins into play: 1 portion of risotto covers the daily requirement of vitamin A and C 100 percent.

The risotto also tastes great cold as a salad and is therefore perfect for picnics, garden parties or as an appetizer in a Mediterranean menu.

1 serving contains
(Percentage of daily recommendation)
Calorie244 kcal(12 %)
Protein14 g(14 %)
Fat4 g(3 %)
Carbohydrates37 g(25 %)
Sugar added0 g(0 %)
Roughage9.5 g(32 %)
Vitamin A987 mg(123,375 %)
Vitamin D0.5 μg(3 %)
Vitamin E7 mg(58 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin6 mg(50 %)
Vitamin B₆0.8 mg(57 %)
Folate40.3 μg(13 %)
Pantothenic acid1.3 mg(22 %)
Biotin15.8 μg(35 %)
Vitamin B₁₂2.5 μg(83 %)
Vitamin C155 mg(163 %)
Potassium606 mg(15 %)
Calcium88 mg(9 %)
Magnesium106 mg(35 %)
Iron4.5 mg(30 %)
Iodine23 μg(12 %)
Zinc1.8 mg(23 %)
Saturated fatty acids0.7 g
Uric acid137 mg
Cholesterol63 mg
Development of this recipe:


100 grams Squid ring (frozen)
1 onion (about 50 grams)
1 garlic
1 carrot (about 100 grams)
2 yellow Hungarian wax peppers (each about 100 grams)
2 red Hungarian wax peppers (each about 100 grams)
250 milliliters Vegetable broth
70 grams
1 lemon
½ bunch flat-leaf parsley
1 teaspoon olive oil
ground paprika (hot)
How healthy are the main ingredients?
parsleyolive oiloniongarliccarrotlemon

Kitchen utensils

1 Measuring cups, 1 Teaspoon, 1 Wooden spoon, 1 Pot with lid, 1 Large knife, 1 Cutting board, 1 Sieve, 1 Skillet, 1 Fine grater, 1 Kitchen towel (or paper towels)

Preparation steps

Risotto with Calamari preparation step 1

Thaw calamari according to package instructions, for about 30 minutes.

Risotto with Calamari preparation step 2

Meanwhile, peel the onion and garlic. Cut onion into fine dice and finely chop the garlic. Rinse carrot, peel and cut into 5 mm (approximately 1/4-inch) slices.

Risotto with Calamari preparation step 3

Halve wax peppers lengthwise, remove seeds, rinse and dry. Cut peppers into strips, about 5 mm (approximately 14 inch) wide.

Risotto with Calamari preparation step 4

Bring 150 ml (approximately 1/2 cup) vegetable broth with onion and garlic to a boil. Add brown rice, return to a boil, cover and cook over low heat for about 15 minutes, stirring occasionally.

Risotto with Calamari preparation step 5

Meanwhile, rinse the lemon in hot water, wipe dry and finely grate about ½ teaspoon zest. Set lemon aside. Rinse the parsley, shake dry and pluck the leaves. Set a few leaves aside and chop the rest.

Risotto with Calamari preparation step 6

Add peppers, carrot and lemon zest to the rice and continue to cook for about 12 minutes more, stirring occasionally and gradually adding remaining vegetable broth as the broth is absorbed.

Risotto with Calamari preparation step 7

Rinse thawed squid in a sieve and drain. Pat dry with a kitchen towel or paper towel.

Risotto with Calamari preparation step 8

Heat the olive oil in a skillet. Add calamari and cook over high heat for 1-2 minutes. Season with salt and pepper and mix in the parsley.

Risotto with Calamari preparation step 9

Cut lemon in half and cut one half into wedges (save remaining half for another use). Season risotto with salt, pepper and paprika, top; with calamari, garnish with lemon wedges and serve immediately.