Risotto with Fava Beans and Peas
Risotto with Fava Beans and Peas - Successful variation of the Italian classic with lots of protein
Healthy, because
Even smarter
Nutritional values
Various vitamins of the B group are found in peas; niacin is at the top of the list. The vitamin plays an important role in energy metabolism and the breakdown and synthesis of carbohydrates, amino acids and fatty acids.
If you get some, use risotto rice in the whole grain variety, as it contains more vitamins, minerals and fiber than husked rice.
(Percentage of daily recommendation)
| Calorie | 486 cal. | (23 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 64 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.1 g | (40 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.1 mg | (9 %) | ||
| Vitamin K | 67.3 μg | (112 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 79.3 μg | (26 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 6.6 μg | (15 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 515 mg | (13 %) | ||
| Calcium | 149 mg | (15 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 28.2 μg | (14 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 9.1 g | |||
| Uric acid | 140.5 mg | |||
| Cholesterol | 33.9 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 1 onion
- 1 garlic clove
- 1 Tbsp olive oil
- 9 ozs Arborio rice
- 1 ¾ ozs Apple juice
- 28 ozs Vegetable broth
- 9 ozs Fava bean (frozen; thawed)
- 5 ¼ ozs Peas (frozen; thawed)
- 3 ½ ozs Feta
- 1 bunch Arugula
- 1 oz butter (2 TBSP.)
- salt
- peppers
- 1 generous pinch dried thyme
- 1 Tbsp lemon juice
Preparation steps
Peel and chop the onion and garlic. Heat oil in a saucepan. Sauté onion and garlic in it for 2 minutes over medium heat.
Add the risotto rice and sauté for 2 minutes. Then deglaze with apple juice, let simmer a little and add enough broth to cover everything. Continue in this way, stirring occasionally, gradually using up the broth; cook rice like this for 15-20 minutes over low heat. Then add beans and peas and cook for 5 minutes; the rice should still have a slight bite.
Meanwhile, crumble feta cheese. Wash arugula and shake dry.
Stir the butter into the risotto and season with salt, pepper, thyme and lemon juice. Pour risotto into plates and sprinkle with feta cheese and arugula.
