Risotto with Peas
Peas and asparagus provide the appetising freshness and fibre that is pleasantly satiating. Together with the rice they also provide vitamin B1 - also known as thiamin. It is not for nothing that it is also called the "nerve vitamin", because it enhances our memory performance. If the vitamin is missing, the energy supply for the nerve cells runs out.
In the case of green asparagus, only the lower third needs to be peeled. This saves time and preserves the vitamins, which are located directly under the skin. To avoid cutting too much of the asparagus away, you can break it into small pieces instead of cutting it. It can only be broken above the woody, inedible end, which you can then dispose of safely or use to cook a vegetable broth.
(Percentage of daily recommendation)
| Calorie | 464 cal. | (22 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 59 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.8 mg | (57 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 88 μg | (29 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 9.1 μg | (20 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 24 mg | (25 %) | ||
| Potassium | 466 mg | (12 %) | ||
| Calcium | 108 mg | (11 %) | ||
| Magnesium | 59 mg | (20 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 5.3 g | |||
| Uric acid | 196 mg | |||
| Cholesterol | 19 mg |
Ingredients
- Ingredients
- 250 grams green Asparagus
- 425 milliliters Vegetable broth
- 1 onion
- 1 garlic clove
- 2 Tbsps olive oil
- 120 grams Arborio rice
- 100 milliliters white wine
- 125 grams Peas
- 3 stalks Chervil
- 50 grams Goat cheese
- salt
- peppers
Preparation steps
Rinse asparagus and pat dry. Trim woody ends and peel the lower third of the asparagus stalks, if desired. Cut asparagus into bite-sized pieces.
Bring broth to a boil in a small pot, then reduce heat and keep warm.
Meanwhile, peel the onion and garlic and chop finely.
Heat oil in a pot over medium heat and cook the asparagus until crisp-tender, 1-2 minutes. Remove and set aside.
Add the onion and garlic to the pot and sauté until transparent.
Stir in rice and cook, stirring, for 1 minute.
Add white wine and cook, stirring, until completely absorbed.
Ladle in about 150 ml (approximately 2/3 cup) of hot broth and cook until almost all liquid is absorved, stirring frequently. Contine to add broth in this manner and cooking until rice is al dente, about 20 minutes.
Add the asparagus and peas to the pot about 7 minutes before rice is finished booking, along with a little broth.
Meanwhile, rinse chervil, shake dry, pluck leaves and chop finely.
Near the end of the cooking time, stir goat cheese into the risotto. Season with salt and pepper, stir in chervil and serve immediately.