Summer Vegetable Risotto

Gluten Free
Health score
10%
Summer Vegetable Risotto
45 min.
4
481kcal

Suggestions


Welcome to the vibrant world of Summer Vegetable Risotto, a dish that perfectly captures the essence of the season! This gluten-free delight is not only a feast for the eyes but also a wholesome treat for your taste buds. With its creamy texture and a medley of fresh vegetables, this risotto is an ideal side dish, antipasti, or even a light starter that can elevate any meal.

Imagine the aroma of sautéed garlic mingling with the nuttiness of Arborio rice, all brought together with a splash of white wine. As you stir, the rice absorbs the flavors, creating a rich and comforting dish that is both satisfying and nourishing. The addition of sweet corn, diced red bell pepper, and green onions adds a burst of color and freshness, making each bite a celebration of summer's bounty.

Whether you're hosting a dinner party or simply enjoying a quiet evening at home, this Summer Vegetable Risotto is sure to impress. With a preparation time of just 45 minutes, you can easily whip up this culinary masterpiece that serves four. Plus, with only 481 calories per serving, you can indulge without the guilt. So, roll up your sleeves and get ready to create a dish that embodies the spirit of summer!

Ingredients

  • tablespoons olive oil extra virgin 
  • large garlic clove minced
  • 1.5 cups arborio rice 
  • 0.5 cup wine 
  • cups water hot
  • servings salt and pepper black
  • 0.5 cup ears corn fresh sweet ()
  • 0.5 cup bell pepper diced red (small dice)
  •  spring onion chopped (white and green parts)
  • 0.5 cup parmesan cheese grated
  • 10 small basil 
  • tablespoons butter unsalted

Equipment

  • bowl
  • frying pan
  • pot

Directions

  1. Heat the water: Bring the water to a simmer in a small pot.
  2. Sauté garlic and rice in olive oil: In another pot, heat the olive oil over medium-high heat. When the olive oil is shimmery hot, add the garlic and sauté until fragrant, about 30 seconds.
  3. Stir in the rice and coat with the olive oil. Sauté, stirring constantly, for 2-3 minutes, at which point the rice will begin to smell nutty.
  4. Add the white wine to the rice and stir. From this point on, you will be stirring the risotto rice almost constantly. After a minute or two the rice will have absorbed the wine and when you stir, the spoon will leave streaks on the bottom of the pan.
  5. Start adding water, a cup at a time:
  6. Add a cup of the hot water to the pot.
  7. Add a generous pinch of salt. Stir until the water has been absorbed by the rice and your spoon is again leaving a trail at the bottom of the pan.
  8. Add another cup of hot water and repeat.
  9. Add the corn and bell pepper: When the second cup of water is absorbed, add the corn and red bell pepper.
  10. Add another cup of water and stir until it is absorbed.
  11. Repeat with another cup of water and another healthy pinch of salt.
  12. Stir in the green onions and Parmesan: By now the rice should be close to being done; it should be fully cooked but still al dente, a little firm, not completely soft. When the rice reaches this stage, stir in the green onions and grated parmesan.
  13. When the water has been completely absorbed, add a little more water so the risotto is loose. The risotto should fill a bowl, not sit on a plate.
  14. Stir in the basil and butter, and sprinkle with black pepper to taste. Once the butter has melted, serve at once.

Nutrition Facts

Calories481kcal
Protein8.4%
Fat33.18%
Carbs58.42%

Properties

Glycemic Index
65.25
Glycemic Load
47.47
Inflammation Score
-8
Nutrition Score
16.936521628629%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Hesperetin
0.12mg
Naringenin
0.11mg
Apigenin
0.01mg
Luteolin
0.12mg
Kaempferol
0.09mg
Myricetin
0.02mg
Quercetin
0.71mg

Nutrients percent of daily need

Calories:481.49kcal
24.07%
Fat:16.89g
25.98%
Saturated Fat:6.68g
41.73%
Carbohydrates:66.92g
22.31%
Net Carbohydrates:63.88g
23.23%
Sugar:2.37g
2.63%
Cholesterol:25.92mg
8.64%
Sodium:435.08mg
18.92%
Alcohol:3.09g
100%
Alcohol %:0.83%
100%
Protein:9.62g
19.24%
Folate:195.23µg
48.81%
Manganese:0.91mg
45.41%
Vitamin C:26.61mg
32.26%
Vitamin B1:0.47mg
31.48%
Selenium:16.07µg
22.96%
Vitamin K:22.59µg
21.51%
Iron:3.66mg
20.33%
Vitamin A:1012.73IU
20.25%
Vitamin B3:3.68mg
18.39%
Phosphorus:182.48mg
18.25%
Calcium:135.31mg
13.53%
Vitamin B5:1.23mg
12.27%
Fiber:3.04g
12.17%
Vitamin B6:0.24mg
11.96%
Copper:0.24mg
11.82%
Zinc:1.61mg
10.73%
Vitamin E:1.58mg
10.55%
Magnesium:38.7mg
9.67%
Vitamin B2:0.12mg
6.95%
Potassium:213.84mg
6.11%
Vitamin B12:0.18µg
3.01%
Vitamin D:0.17µg
1.12%