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Caramelized Onion Risotto with Zucchini⏱ 65 min total
Recipes

Caramelized Onion Risotto with Zucchini

Per 1 serving · 1,314 g · 14 ingredients

Calories
963
48%
of a 2,000 cal day
  • Protein
    28g
    12% of calories
  • Carbs
    100g
    43% of calories
  • Fat
    47g
    45% of calories
Portion

At a glance

One serving of Caramelized Onion Risotto with Zucchini (1314 g) has 963 calories, with 28 g of protein, 100 g of carbohydrates and 47 g of fat. Most of its energy comes from fat (45% of calories). It is high in protein (55% DV), Vitamin A (20% DV) and Vitamin C (54% DV). Keep an eye on sodium and saturated fat, which provide 165% and 80% of the daily value.

Per 100 g
73cal
low energy density
Protein per 100 cal
2.9g
Net carbs
97g
carbs minus fiber
Fiber
3.8g
14 g sugar

High in

20%+ of the daily value

  • Protein55%
  • Vitamin A20%
  • Vitamin C54%
  • Vitamin E32%
  • Vitamin K22%
  • Riboflavin (B2)20%

Good source of

10–19% of the daily value

  • Dietary fiber14%
  • Thiamine11%
  • Folate (B9)18%
  • Vitamin B1216%
  • Pantothenic acid13%
  • Magnesium16%

Watch

20%+ of the daily value

  • Sodium165%
  • Saturated fat80%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 25 minCook 40 min
  1. 1

    Preheat the oven to 400°F. In a small bowl, coat the sliced onions with olive oil, balsamic vinegar, and season with salt and pepper. Place on a baking tray and bake on the top shelf of the oven for 25 minutes or until golden brown. Remove from the oven and set aside.

  2. 2

    In a large pot, bring the vegetable broth to a boil, then reduce heat to low. Heat butter and some olive oil in a pan over medium-high heat, add the garlic and cook for 30 seconds. Add the arborio rice and cook for 2 minutes until well coated, then add the white wine and cook for another minute to reduce. Season with salt and pepper.

  3. 3

    Add a ladle of stock to the rice and stir until absorbed. Continue adding stock, one ladle at a time, waiting for it to absorb before adding more. Taste and adjust seasoning as needed.

  4. 4

    When a couple of ladles of stock remain, add the shredded zucchini to the rice and cook until all the stock is absorbed and the rice is soft and sticky. If the rice is still chewy, add a ladle of boiling water and continue until soft. Add the caramelized onions, season with salt and pepper, and stir gently.

  5. 5

    Serve the risotto with grated Parmesan cheese and a squeeze of lemon juice.

Vitamins & minerals

Amounts for 1 serving (1,314 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A182 μg
20%
Vitamin C49 mg
54%
Vitamin D0.4 μg
3%
Vitamin E5 mg
32%
Vitamin K27 μg
22%
Thiamine0.1 mg
11%
Riboflavin (B2)0.3 mg
20%
Niacin1 mg
7%
Vitamin B60.4 mg
30%
Folate (B9)73 μg
18%
Vitamin B120.4 μg
16%
Pantothenic acid1 mg
13%
Choline35 mg
6%

Minerals

NutrientAmount% Daily Value
Calcium431 mg
43%
Iron2 mg
23%
Potassium956 mg
20%
Magnesium68 mg
16%
Phosphorus334 mg
48%
Zinc2 mg
16%
Copper0.1 mg
15%
Manganese1 mg
23%
Selenium8 μg
15%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene280 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride61 μg—
Fructose6 g—
Galactose0 g—
Glucose6 g—
Glutamic acid3 g—
Glycine0.4 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.3 g—
Monounsaturated fats25 g—
Phenylalanine1 g—
Polyunsaturated fats4 g—
Proline1 g—
Retinol158 μg—
Serine1 g—
Starch0 g—
Sucrose1 g—
Theobromine0 mg—
Threonine0.4 g—
Total omega 30.1 g—
Total omega 60.3 g—
Tryptophan0.1 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.4 μg—

Burning 963 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 183min
    Walking (3.5 mph)
  • 116min
    Cycling (moderate)
  • 80min
    Running (6 mph)
  • 135min
    Swimming laps

Common questions

How many calories are in Caramelized Onion Risotto with Zucchini?

One serving of Caramelized Onion Risotto with Zucchini (1 serving) has 963 calories, which works out to 73 calories per 100 g. That is about 48% of a 2,000-calorie day.

Is Caramelized Onion Risotto with Zucchini high in protein?

It provides a solid 28 g of protein per serving (55% of the 50 g daily value), but protein supplies only 12% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Caramelized Onion Risotto with Zucchini keto-friendly?

It is hard to fit into a strict keto diet. One serving has 97 g of net carbs and 43% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Caramelized Onion Risotto with Zucchini?

3786 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Caramelized Onion Risotto with Zucchini?

14 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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