- 1 onion, medium
- 50 g butter
- 1 liter stock, chicken
- 225 g rice for risotto
- 100 g parmesan cheese
- 1 bunch asparagus
- olive oil, some
- pepper, generous amount
Gluten Free Diet
Excludes foods containing gluten, such as wheat, barley, rye and their by-products.
Egg Free Diet
It is usually followed when someone is allergic to this food.
Nuts Free Diet
It is usually followed when someone is allergic to nuts.
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Photo credit: G. Drakopoulos - Food Styling: T. Webb
A classic risotto that will allow you to love and enjoy asparagus even more.. or get better acquainted with it!
- Chop off the bottom ends of the asparagus, about 2-3 cm. This part has a wood-like texture and is inedible. Use a peeler to remove any more tough areas. If the asparagus is very tender you don’t need to peel them.
- Shred 1 or 2 of the asparagus with a peeler. Put them in ice water. This will make them curl up and you can use them to garnish the dish nicely.
- Sauté the onion with some olive oil in a pan over medium heat, for at least 10 minutes. Heat up the stock at the same time. Add the asparagus to the stock and boil them for 4 minutes.
- Remove the asparagus with a slotted spoon and submerge in some ice water to cool. Pat them dry with some paper towels and cut into small rounds. Leave the tips intact. They can be placed over the risotto for a nicer presentation.
- When the onion softens, add the rice and sauté for 2-3 minutes over medium heat.
- Add enough of the stock, which has been nicely flavored by the asparagus, to cover the rice. Stir continuously. When all of the stock has been absorbed, add another spoonful to the rice and wait for it to be absorbed. Repeat this process until the rice is ready. It should take about 18 minutes and be creamy in texture.
- When ready, remove from heat and add the butter, grated parmesan, asparagus, salt and freshly ground pepper.
- Stir to combine and let the risotto sit for 1 minute to rest. Season to taste and make sure it is creamy. If not add a little more stock.
- Sprinkle with some more grated parmesan and serve immediately.
Asparagus can also be eaten raw so do not cook them for too long!
Nutrition information per portion
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.
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.
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.
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.
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.
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.
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.
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.
*To calculate nutritional table data, we use software by