Recipe: Lemon, Asparagus and Pea Risotto
Savor the bright flavors of spring with this creamy lemon, asparagus and pea risotto packed with seasonal produce and antioxidant rich nutrients.
Elevate your spring menu with this lemon, asparagus and pea risotto, a vibrant dish that highlights the fresh and bright flavors of the season. Tender asparagus and sweet peas fold into creamy, parmesan-style rice for a meal that feels both elegant and comforting.
Asparagus and peas are nutrient dense and high in fiber, supporting bone health, digestion and overall wellness. They are rich in antioxidants such as lutein and zeaxanthin, which may help protect the eyes from blue light exposure and age-related macular degeneration.
Culinary tip: Plan to stay at the stove while the risotto cooks, and you may discover it doubles as an arm workout.
Ingredients
6 cups vegetable broth, low sodium
2 Tbsp. butter
4 Tbsp. olive oil
1 shallot, finely diced
1 garlic clove, minced
2 cups Arborio rice
2 lemons, juiced and zested
1 Parmesan rind wedge
2 cups frozen peas, about 10 oz.
1 cup asparagus, 1-inch pieces
1 oz. basil, stems removed
2 Tbsp. shredded parmesan cheese
Salt and pepper, to taste
Optional to serve: cooked chicken, shrimp, scallops, chickpeas or tofu
Directions
1.Simmer broth in medium saucepan over medium heat until needed.
2. In a separate medium to large saucepan, melt butter and olive oil over med-low heat.
3. Add shallot and garlic to the melted butter saucepan and sauté until transparent; about 5 minutes.
4. Add rice and toast, stirring until a crackling noise is heard and is well coated in the oil and shallot mix.
5. Add the lemon juice to loosen or dissolve anything stuck to the bottom of the pan (deglaze) and add the parmesan rind.
6. Carefully add enough hot broth to just cover the rice and continuously stir.
7. Once broth is absorbed, add more to cover the rice again and keep stirring until broth is absorbed again.
8. Add broth to cover rice once more and add peas, asparagus, and basil. Continue to stir.
9. If needed, repeat with broth until rice is just cooked through.
10. Remove the parmesan rind, add the shredded parmesan, salt, and pepper to taste and stir through, cooking for 1-2 minutes.
11. The rice will be done when it is still firm to the bite (al dente), with outer softness.
12. Turn off heat and add the lemon zest. Rest for 5 minutes before serving to allow it to thicken slightly. Serve with protein choice if desired.
Nutrition Facts
Serving size: 1.25 cups
Calories: 420
| Total Fat | 13g | 17% |
| Saturated Fat | 2.5g | 13% |
| Trans Fat | 0g | |
| Cholesterol | 5mg | 2% |
| Sodium | 260g | 11% |
| Total Carbohydrate | 64g | 23% |
Dietary Fiber | 4g | 14% |
| Total Sugars | 5g | |
| Includes 0g Added Sugars | 0% | |
| Protein | 10g |
This recipe was created in partnership with CU Anschutz Health and Wellness Center.
Do you want to learn to cook healthier for yourself and your family? Check out the latest CU AHWC Cooking Series offerings by clicking here.
Interested in weight loss? Learn more about the weight loss programs offered by the CU Medicine Weight Management clinic.
