Baked asparagus risotto

Gluten Free
Very Healthy
Popular
Health score
62%
Baked asparagus risotto
55 min.
4
369kcal

Suggestions


If you're looking for a healthy yet flavorful dish to impress your guests, look no further than this delicious baked asparagus risotto. This dish combines the creaminess of risotto with the vibrant taste of fresh asparagus and the sweetness of cherry tomatoes, creating a delightful medley that is both satisfying and nourishing. Perfect as a side dish, antipasti, or even a light starter, this risotto is not only gluten-free but also boasts a health score of 62, making it an excellent choice for health-conscious eaters.

With just 55 minutes of your time, you can whip up this dish that serves four people, all while enjoying the symphony of flavors and textures that come together in the oven. The risotto rice, bathed in a savory asparagus soup and vegetable stock, cooks to perfection, providing a creamy base that complements the fresh ingredients beautifully. The addition of parsley adds a fresh note, while the scatter of Parmesan cheese at the end gives it that extra touch of indulgence without sacrificing health.

This baked asparagus risotto not only delights the senses but is also a popular choice among those seeking to indulge in a wholesome meal. Whether you're serving it at a family gathering or enjoying it as a comforting solo snack, this dish promises to become a favorite in your culinary repertoire. Dive into the world of healthy cooking with this elegant and flavorful recipe that brings together the goodness of nature and the love of cooking.

Ingredients

  • tsp olive oil 
  • small onion chopped
  • 300 arborio rice 
  • 400 ml asparagus canned
  • 850 ml vegetable stock 
  • small bunch parsley chopped
  • 300 asparagus ends trimmed
  • 10  cherry tomatoes halved
  • 25 parmesan grated (or vegetarian alternative)

Equipment

  • oven
  • casserole dish

Directions

  1. Heat oven to 200C/180C fan/gas
  2. Heat the oil in an ovenproof casserole dish, add the onion and cook for 5 mins until softened.
  3. Add the rice and cook for 1 min more, stirring to coat in the oil. Tip in the soup and stock, season and stir well to combine, then bring to the boil. Cover and place in the oven.
  4. Bake for 15 mins, then remove the dish from the oven, give the rice a good mix, stirring in the parsley.
  5. Place the asparagus and tomatoes on top of the rice. Return to the oven, uncovered, for a further 15 mins. Scatter with the cheese to serve.

Nutrition Facts

Calories369kcal
Protein11.84%
Fat11.85%
Carbs76.31%

Properties

Glycemic Index
61.25
Glycemic Load
49.15
Inflammation Score
-10
Nutrition Score
27.959999994739%

Flavonoids

Apigenin
30.71mg
Luteolin
0.17mg
Isorhamnetin
5.15mg
Kaempferol
1.37mg
Myricetin
2.12mg
Quercetin
14.37mg

Nutrients percent of daily need

Calories:368.98kcal
18.45%
Fat:4.89g
7.52%
Saturated Fat:1.59g
9.92%
Carbohydrates:70.81g
23.6%
Net Carbohydrates:65.16g
23.7%
Sugar:5.78g
6.42%
Cholesterol:4.25mg
1.42%
Sodium:1122.62mg
48.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.99g
21.98%
Vitamin K:291.01µg
277.15%
Folate:294.74µg
73.68%
Vitamin A:2939.56IU
58.79%
Manganese:1.08mg
54.19%
Vitamin C:43.54mg
52.78%
Vitamin B1:0.6mg
40.13%
Iron:7.09mg
39.37%
Vitamin B3:4.81mg
24.04%
Fiber:5.65g
22.59%
Selenium:15.73µg
22.48%
Copper:0.42mg
20.78%
Phosphorus:203.22mg
20.32%
Vitamin B6:0.33mg
16.59%
Vitamin E:2.22mg
14.83%
Vitamin B2:0.25mg
14.54%
Potassium:508.84mg
14.54%
Vitamin B5:1.41mg
14.11%
Calcium:131.7mg
13.17%
Zinc:1.87mg
12.47%
Magnesium:48.86mg
12.22%
Vitamin B12:0.08µg
1.25%