Garlic and Pea Risotto
Garlic and pea risotto - The vegetarian version of the Italian classic brings spring to your plate. Photo: Marieke Dammann
Healthy, because
Even smarter
Nutritional values
Wild garlic has its peak season in spring and provides lots of flavor as well as vitamins A and C, as well as calcium for healthy teeth.
If it's not wild garlic season, leeks are a great substitute!
(Percentage of daily recommendation)
| Calorie | 581 cal. | (28 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 70 g | (47 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 5.1 g | (17 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 19.4 μg | (32 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.1 mg | (59 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 72 μg | (24 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 6.7 μg | (15 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 477 mg | (12 %) | ||
| Calcium | 296 mg | (30 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 7 g | |||
| Uric acid | 111 mg | |||
| Cholesterol | 29 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 1 shallot
- 2 Tbsps olive oil
- 10 ozs Arborio rice
- 6 ozs white wine
- 26 ozs Vegetable broth
- 6 ozs frozen Peas
- 3 ozs Wild garlic (1 Bunch)
- 2 ozs Parmesan (in one piece )
- salt
- peppers
- 1 Tbsp lemon juice
- 4 pcs Goat cheese (1 ounce each) Rounds
- 2 Tbsps honey
- 3 Tbsps Pine nuts
Kitchen utensils
Preparation steps
Peel the shallot and cut into small dice. Heat the oil in a pot. Add diced shallots and fry over medium heat for 2 minutes. Add rice and fry for 2 minutes over medium heat.
Add some wine and let it evaporate. Then add the rest of the wine and let it absorb into the rice, stirring occasionally. Continue to add broth in portions and cook the rice for 40 minutes, adding the peas to the risotto in the last 10 minutes.
In the meantime clean the wild garlic, wash thoroughly and chop into small pieces. Grate the parmesan. Mix wild garlic and parmesan into the risotto, season with salt, pepper and lemon juice.
Sprinkle each goat's cheese with a little honey and let it caramelize in a preheated oven at 400°F for about 5 minutes. Place goat cheese on the risotto and sprinkle with pine nuts.
