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Recipe Category / Rice, Risotto, Orzo & Potatoes
Aromatic Summer Risotto
Method

A fresh, light and aromatic risotto, perfect for warm summer days!

  • Finely chop the onion with a sharp knife.
  • Cut the eggplant into thin horizontal slices, julienne and then slice vertically to make small cubes. (Practice your brunoise knife cut!)
  • Pour some olive oil into a pan and place over medium heat. Add the onion, salt, pepper, a pinch of salt and some thyme.
  • As soon as the onion turns golden, add the eggplant and a little more olive oil.
  • Chop the zucchini into small cubes, in the same manner (brunoise cut) as the eggplant. As soon as the eggplant turns golden, add the zucchini.
  • Add the rice (1 cup) and sauté. As soon as the rice turns golden, add the cherry tomatoes, 3 cups water and bouillon cube. Stir to combine.
  • Cover with lid and turn heat down to medium. Cook for 20-25 minutes. As soon as the risotto is done, remove from heat. Finely chop all the fresh aromatics (mint, dill, parsley) and sprinkle over the top. Grate the lemon zest over the pan, drizzle with some olive oil and you can also add some crumbled feta cheese if you like.
  • Serve.
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Nutritional
Chart

Nutrition information per portion

213
Calories (kcal)
11 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

3.4
Total Fat (g)
5 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

0.72
Saturated Fat (g)
4 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

38.6
Total Carbs (g)
15 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

6.2
Sugars (g)
7 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

4.7
Protein (g)
9 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

3.5
Fibre (g)
14 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.17
Sodium (g)
3 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.