Risotto with roasted capsicum
Preparation time:
Recipe highlights Serves: 6
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Egg free
- Nut free
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Ingredients
- 3 red capsicums
2 tablespoons olive oil
1 medium onion, chopped finely
1 teaspoon dried rosemary
2 cups Arborio rice, (400 g)
1/2 cup white wine , (125 mL)
5 cups salt-reduced vegetable, or chicken stock (1.25 litres), very hot
1 cup frozen peas, defrosted(125 g)
1/2 cup parsley , chopped
2 tablespoons Parmesan cheese, grated
Cooking method
-
1. Heat oven to 200C.
2. Place capsicums on oven rack and roast for 15 to 20 minutes, or until skin begins to blacken.
3. Remove from oven with tongs and place into a plastic or paper bag for 10 minutes.
4. Taking care not to burn yourself, peel off the fine, thin skin, cut capsicums in half and remove seeds.
5. Cut capsicum flesh into strips and set aside.
6. Heat oil and gently cook onion, without browning, for 2 to 3 minutes.
7. Add rosemary and rice, and stir until each grain is coated with oil.
8. Add wine and hot stock, 1 cup (250mL) at a time, allowing each cup to be absorbed by the rice before adding the next. (It will take about 25 minutes for stock to be absorbed. Do not put the lid on.)
9. When stock is almost absorbed, add peas.
10. Finally, using a fork, add capsicums, parsley and Parmesan. Serve in individual bowls.
Notes: Arborio rice absorbs lots of liquid and gains a creamy, chewy consistency. If you can’t find this rice, use short-grained rice and reduce stock by half. Leftovers may be reheated in the microwave. For vegetarians use vegetable rather than chicken stock.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 390.88g | 100.00g |
| Energy (kJ) | 1569.08kJ | 401.43kJ |
| Protein (g) | 13.67g | 3.50g |
| Total fat (g) | 7.54g | 1.93g |
| - Saturated fat (g) | 1.39g | 0.36g |
| - Polyunsaturated fat (g) | 0.71g | 0.18g |
| - Monounsaturated fat (g) | 4.74g | 1.21g |
| Cholesterol (mg) | 2.15mg | 0.55mg |
| Carbohydrate-available (g) | 58.15g | 14.88g |
| CarbohydrateSE (g) | 57.25g | 14.65g |
| - Sugars (g) | 3.94g | 1.01g |
| Water (g) | 103.46g | 26.47g |
| Dietary fibre (g) | 2.76g | 0.71g |
| Thiamin (mg) | 0.13mg | 0.03mg |
| Riboflavin (mg) | 0.08mg | 0.02mg |
| Niacin (mg) | 2.21mg | 0.57mg |
| Niacin equivalents (mg) | 4.91mg | 1.26mg |
| Vitamin C (mg) | 87.14mg | 22.29mg |
| Total folate (ug) | 39.83ug | 10.19ug |
| Total vitamin A equivalents (ug) | 184.72ug | 47.26ug |
| Retinol (ug) | 7.03ug | 1.80ug |
| Beta carotene equivalents (ug) | 1049.99ug | 268.63ug |
| Sodium (mg) | 983.96mg | 251.73mg |
| Potassium (mg) | 217.15mg | 55.55mg |
| Magnesium (mg) | 33.66mg | 8.61mg |
| Calcium (mg) | 51.89mg | 13.28mg |
| Phosphorus (mg) | 149.57mg | 38.26mg |
| Iron (mg) | 1.52mg | 0.39mg |
| Zinc (mg) | 1.52mg | 0.39mg |
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Source: The Good Gut CookBook
This recipe was orginally published as:
Risotto with roasted capsicum
Recipe publication date on: 06/24/2003
Last reviewed on: 20/08/2014
