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Main mealVegetarianBalancedGrains & porridges€€

Seasonal Asparagus Risotto

Name: Seasonal Asparagus Risotto
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4
Ingredients: 500 g Asparagus, green, raw; 320 g ARBORIO RICE, ARBORIO; 1200 ml Soup, SWANSON, vegetable broth; 1 medium Onions, yellow, raw; 2 clove Garlic, raw; 100 ml Alcoholic beverage, wine, table, white; 30 g Butter, stick, unsalted; 40 g Cheese, parmesan, grated; 1 piece Lemon peel, raw; 2 tbsp Oil, olive, extra virgin; Salt, table, iodized

Asparagus risotto offers a simple combination of delicate flavors and a refreshing hint of lemon. The dish is light, nourishing and suitable for a balanced meal without feeling heavy.

Prep time15 min

Cook time25 min

Total time40 min

Servings4

Recipe

Asparagus, green, raw500 gARBORIO RICE, ARBORIO320 gSoup, SWANSON, vegetable broth1200 mlOnions, yellow, raw1 mediumGarlic, raw2 cloveAlcoholic beverage, wine, table, white100 mlButter, stick, unsalted30 gCheese, parmesan, grated40 gLemon peel, raw1 pieceOil, olive, extra virgin2 tbspSalt, table, iodized

Wide pan or saucepanPot for the stockWooden spoonImmersion blender (optionalfor a smoother stock)Citrus zester

Per servingTotal

Calories:530.9 kcal2123.4 kcal

Protein:11.1 g44.4 g

Carbohydrates:76.8 g307.2 g

Fiber:3.1 g12.3 g

Water:461.6 ml1846.2 ml

Fat:16.4 g65.6 g

Micronutrients

Sugar:3.7 g14.6 g

Saturated fat:6.6 g26.3 g

Cholesterol:24.7 mg98.9 mg

Sodium:1095.2 mg4380.7 mg

Potassium:502.9 mg2011.6 mg

Calcium:132.9 mg531.7 mg

Iron:1 mg4.1 mg

Magnesium:29.4 mg117.4 mg

Zinc:1.4 mg5.5 mg

Phosphorus:157.2 mg628.8 mg

Vitamin C:17.3 mg69.2 mg

Vitamin A:119.6 µg478.2 µg

Vitamin D:0.1 µg0.2 µg

Vitamin B12:0.2 µg0.6 µg

Instructions

1Wash the asparagus and snap off the woody bottom ends (don't throw them away!). Cut off the tips and set them aside for later, then slice the remaining stalks into rounds.
2Place the woody asparagus ends in a pot with vegetable stock (or water) and bring to a boil. Cook for 10 minutes, then strain. This will be your flavorful liquid for the risotto.
3Finely chop the onion and sauté it in olive oil (approx. 3-4 minutes) until translucent. Add the sliced asparagus stalks and garlic, and sauté for another minute. Then add the rice and toast it for 2 minutes, until the grains are hot and translucent at the edges.
4Pour in the white wine and stir until the alcohol evaporates.
5Gradually add the hot asparagus stock (one ladle at a time). Stir the risotto constantly to release the starch, creating a creamy texture. Cook for about 15–18 minutes or until the rice is al dente. 3 minutes before the end of cooking, stir in the reserved asparagus tips.
6Remove from heat. Stir in cold butter, grated Parmesan and grated lemon zest. Cover and let rest for 2 minutes. Season with salt and pepper if needed. Serve immediately.

Nutritional benefits

This meal supports kidney function and helps the body's natural detoxification process thanks to the diuretic effect of asparagus.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.