Zucchini Risotto with Peas

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Zucchini Risotto with Peas
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Health Score:
8,1 / 10
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
Calories:
380
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie380 kcal(18 %)
Protein14.01 g(14 %)
Fat17.25 g(15 %)
Carbohydrates37.81 g(25 %)
Sugar added0 g(0 %)
Roughage4.51 g(15 %)
Vitamin A277.28 mg(34,660 %)
Vitamin D0.19 μg(1 %)
Vitamin E0.51 mg(4 %)
Vitamin B₁0.21 mg(21 %)
Vitamin B₂0.24 mg(22 %)
Niacin4.07 mg(34 %)
Vitamin B₆0.29 mg(21 %)
Folate62.53 μg(21 %)
Pantothenic acid0.72 mg(12 %)
Biotin1.54 μg(3 %)
Vitamin B₁₂0.24 μg(8 %)
Vitamin C18.86 mg(20 %)
Potassium379.41 mg(9 %)
Calcium282.57 mg(28 %)
Magnesium41.37 mg(14 %)
Iron2.33 mg(16 %)
Iodine1.82 μg(1 %)
Zinc1.41 mg(18 %)
Saturated fatty acids10.45 g
Cholesterol45.41 mg

Ingredients

for
4
Ingredients
¼ cup butter
1 onion (finely chopped)
1 ⅛ cups Risotto
½ cup dry white wine
3 cups hot vegetable stock (approx)
1 bay leaf
1.333 cups shiitake mushrooms (sliced)
1 zucchini (sliced)
1 bunch green Asparagus (cut into thirds)
1.333 cups frozen peas
½ cup Parmesan (freshly grated)
1 tablespoon parsley (chopped)
How healthy are the main ingredients?
shiitake mushroomParmesanparsleyonionzucchini
Preparation

Kitchen utensils

1 Pot, 1 Skillet, 1 Casserole dish (ca. 20x20 cm), 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Sieve, 4 oder 6 Wooden skewers, 1 Fork

Preparation steps

1.
Heat half the butter in a wide pan and gently fry the onion until soft but not brown.
2.
Add the rice, stir for 2 minutes then add the wine and cook until it has evaporated. Add one ladleful of stock, simmer gently stirring all the time until the stock has been absorbed, then add the bay leaf and the rest of the stock, one ladleful at a time, until the risotto is creamy but the rice still retains a little bite. It will take about 15-20 minutes.
3.
Heat the rest of the butter in a clean pan and gently fry the mushrooms for 2 minutes. Add the courgette, cook for 2 minutes then add the asparagus and peas. Cover and cook for about 4 more minutes, until the vegetables are cooked but still retain a little bite. Add a little water if necessary. At the end of cooking time remove the lid to let the liquid evaporate.
4.
Add the cooked vegetables to the risotto, stir in the parmesan and parsley and season to taste with salt and pepper. Serve immediately.