Risotto with Pumpkin and Shrimp
(1 vote)
(1 vote)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
463
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 463 cal. | (22 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.4 g | (11 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin K | 21.5 μg | (36 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 9.3 mg | (78 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 56 μg | (19 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 3.7 μg | (8 %) | ||
| Vitamin B₁₂ | 1.9 μg | (63 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 690 mg | (17 %) | ||
| Calcium | 257 mg | (26 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 107 μg | (54 %) | ||
| Zinc | 4 mg | (50 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 248 mg | |||
| Cholesterol | 143 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 350 grams Pumpkin
- 1 shallot
- 1 garlic clove
- 2 Tbsps olive oil
- 250 grams Arborio rice
- 200 milliliters dry white wine
- 800 milliliters Vegetable broth
- 400 grams cooked King prawn (ready to cook, peeled and deveined)
- 2 Tbsps freshly chopped parsley
- 4 Tbsps freshly grated Parmesan
- salt
- peppers (freshly ground)
- lemon juice
Preparation steps
1.
Cut pumpkin flesh into small, bite-size cubes. Peel shallot and garlic and chop finely. Heat 2 tablespoons of oil in a pan and saute shallot and garlic until translucent. Add pumpkin cubes and rice to a pan. Saute briefly. Deglaze pan with wine and continue cooking, stirring, until all wine is absorbed. Add broth so that rice is just covered. Cook, stirring constantly, until almost all liquid is absorbed. Continue to add broth in this manner and cook until rice is al dente, stirring frequently.
2.
Rinse prawns, pat dry and combine with parsley and Parmesan. Mix with risotto. Season with salt and pepper. Drizzle with lemon juice. Serve in warmed bowls.
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