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Pea and Asparagus Risotto⏱ 80 min total
Recipes

Pea and Asparagus Risotto

Per 1 serving · 440 g · 17 ingredients

Calories
430
22%
of a 2,000 cal day
  • Protein
    14g
    13% of calories
  • Carbs
    52g
    50% of calories
  • Fat
    17g
    36% of calories
Portion

At a glance

One serving of Pea and Asparagus Risotto (440 g) has 430 calories, with 14 g of protein, 52 g of carbohydrates and 17 g of fat. Most of its energy comes from carbs (50% of calories). It is high in protein (28% DV), Vitamin C (23% DV) and Vitamin K (109% DV). Keep an eye on sodium and saturated fat, which provide 57% and 36% of the daily value.

Per 100 g
98cal
low energy density
Protein per 100 cal
3.3g
Net carbs
47g
carbs minus fiber
Fiber
5.1g
4.4 g sugar

High in

20%+ of the daily value

  • Protein28%
  • Vitamin C23%
  • Vitamin K109%
  • Thiamine40%
  • Riboflavin (B2)20%
  • Niacin22%

Good source of

10–19% of the daily value

  • Dietary fiber18%
  • Vitamin A19%
  • Vitamin E14%
  • Vitamin B617%
  • Magnesium11%
  • Zinc17%

Watch

20%+ of the daily value

  • Sodium57%
  • Saturated fat36%

Ingredients

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

Directions

Prep 15 minCook 65 min
  1. 1

    Preheat the oven to 375°F with racks in the middle and lower third.

  2. 2

    Warm two-thirds of the olive oil in a medium Dutch oven over medium heat. Add the chopped onion and a pinch of salt; cook until translucent, about 5 minutes. Stir in the garlic and cook until fragrant, 1 to 2 minutes.

  3. 3

    Pour in the vegetable broth, cover, and bring to a boil over medium-high heat. Remove from the heat, stir in the Arborio rice, cover again, and transfer to the oven to bake for 55 minutes.

  4. 4

    Snap off the tough asparagus ends, then cut diagonally into 1 1/2-inch pieces. Toss with the remaining olive oil, a pinch of salt, and pepper on a baking sheet; set aside.

  5. 5

    After 55 minutes, place the asparagus tray on the lower rack. Remove the Dutch oven, stir in the peas, cover, and return the pot to the oven for 10 minutes.

  6. 6

    Remove the pot from the oven; leave the asparagus in to finish roasting for 5 to 10 minutes more. Add the water, Parmesan, wine, butter, a pinch of salt, pepper, red pepper flakes, lemon zest, and lemon juice to the rice.

  7. 7

    Stir briskly on the stovetop for 2 to 3 minutes until creamy and the rice is al dente. Fold in the roasted asparagus.

  8. 8

    Taste and adjust seasoning with salt and pepper. Spoon into bowls and garnish with chopped parsley.

Vitamins & minerals

Amounts for 1 serving (440 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A167 μg
19%
Vitamin C20 mg
23%
Vitamin D0.2 μg
1%
Vitamin E2 mg
14%
Vitamin K131 μg
109%
Thiamine0.5 mg
40%
Riboflavin (B2)0.3 mg
20%
Niacin4 mg
22%
Vitamin B60.2 mg
17%
Folate (B9)188 μg
47%
Vitamin B120.2 μg
9%
Pantothenic acid1 mg
23%
Choline28 mg
5%

Minerals

NutrientAmount% Daily Value
Calcium224 mg
22%
Iron5 mg
62%
Potassium382 mg
8%
Magnesium46 mg
11%
Phosphorus237 mg
34%
Zinc2 mg
17%
Copper0.3 mg
29%
Manganese1 mg
40%
Selenium14 μg
25%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene14 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene1,048 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride40 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid2 g—
Glycine0.4 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.4 g—
Monounsaturated fats8 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol79 μg—
Serine1 g—
Starch1 g—
Sucrose2 g—
Theobromine0 mg—
Threonine0.5 g—
Total omega 30 g—
Total omega 60.1 g—
Tryptophan0.1 g—
Tyrosine0.5 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.2 μg—

Burning 430 calories

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

  • 82min
    Walking (3.5 mph)
  • 52min
    Cycling (moderate)
  • 36min
    Running (6 mph)
  • 61min
    Swimming laps

Common questions

How many calories are in Pea and Asparagus Risotto?

One serving of Pea and Asparagus Risotto (1 serving) has 430 calories, which works out to 98 calories per 100 g. That is about 22% of a 2,000-calorie day.

Is Pea and Asparagus Risotto high in protein?

It provides a solid 14 g of protein per serving (28% of the 50 g daily value), but protein supplies only 13% 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 Pea and Asparagus Risotto keto-friendly?

It is hard to fit into a strict keto diet. One serving has 47 g of net carbs and 50% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Pea and Asparagus Risotto?

1312 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Pea and Asparagus Risotto?

4.4 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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