Risotto with Spring Vegetables
Risotto with spring vegetables - Tender rice porridge with crunchy vegetables
Healthy, because
Even smarter
Nutritional values
Celery owes its spicy aroma to its high content of essential oils, which have an anti-inflammatory and digestive effect. In addition, celery is rich in calcium, potassium, magnesium and phosphorus; the minerals have a draining and nerve-calming effect.
The dish contains even more satiating fiber if you use risotto rice in the whole-grain variety.
(Percentage of daily recommendation)
| Calorie | 342 cal. | (16 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.4 g | (31 %) |
| Vitamin A | 2.2 mg | (275 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin K | 38.9 μg | (65 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.2 mg | (35 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 33 μg | (11 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 7.9 μg | (18 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 728 mg | (18 %) | ||
| Calcium | 237 mg | (24 %) | ||
| Magnesium | 54 mg | (18 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 36 μg | (18 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 154 mg | |||
| Cholesterol | 6 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 22 ozs carrots (with green tops)
- 2 stalks Celeriac
- 3 scallions
- 2 Tbsps olive oil
- 8 ozs Arborio rice
- 32 ozs Vegetable broth
- 4 ozs Snow peas
- 7 ozs Turnip
- 1 Tbsp lemon juice
- 1 pinch cinnamon
- 1 generous pinch Cumin
- 1 generous pinch Cardamom
- salt
- peppers
- 1 oz Parmesan
Preparation steps
Clean and peel the carrots and celery, if necessary, remove the celery. Cut 1 carrot and the celery into very small cubes. Sort out carrot greens, wash, shake dry and chop. Clean and wash the spring onions, dice the whites finely and cut the greens diagonally into fine rings.
In a saucepan, heat 1 tablespoon of oil. Sauté the white of the spring onion over medium heat. Add carrots, celery and rice, saute briefly and pour in some broth, stirring until rice is covered. When the broth has thickened, add broth again, stirring, until 26 ounces is used. Simmer rice over low heat for a total of about 40 minutes.
Meanwhile, clean and wash sugar snap peas. Peel turnips and cut into thin slices or wedges. Cut remaining carrots in half lengthwise.
Heat remaining oil in a frying pan. Sauté carrots over medium heat for about 4 minutes. Add remaining stock and turnips and sauté for another 5 minutes. Add sugar snap peas and cook, covered, for 2 minutes. Season with lemon juice, 1 pinch cinnamon, cumin, cardamom, salt and pepper. Mix spring onion and carrot greens into vegetables. Finely grate Parmesan cheese and fold into rice. Serve risotto with the vegetables.
