Mediterranean Diet Asparagus Risotto

Indulge in the creamy, vibrant flavors of Mediterranean Diet Asparagus Risotto, a wholesome twist on a classic Italian favorite. This one-pot dish combines tender bites of fresh asparagus with creamy arborio rice, a splash of white wine, and the bright zest of lemon for a burst of freshness. Cooked to perfection with warm vegetable broth and finished with a touch of Parmesan cheese, this risotto is both comforting and nutrient-packed. Infused with heart-healthy extra virgin olive oil and fresh herbs like parsley, it’s a dish that aligns beautifully with Mediterranean diet principles while delivering gourmet appeal. Perfect as a light yet satisfying main course or an elegant vegetarian side, this asparagus risotto is sure to impress at your next dinner table gathering.

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 bunch asparagus
• 2 tablespoons extra virgin olive oil
• 1 medium yellow onion
• 2 cloves garlic
• 1.5 cups arborio rice
• 0.5 cups white wine
• 4 cups vegetable broth
• 1 teaspoon lemon zest
• 1 tablespoon lemon juice
• 0.5 cup Parmesan cheese
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley

Directions

Step 1

Trim the woody ends of the asparagus and cut into 1-inch pieces. Set aside.

Step 2

Heat the vegetable broth in a saucepan over low heat and keep warm.

Step 3

In a large pan, heat the olive oil over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.

Step 4

Add minced garlic and cook for another 1 minute until fragrant.

Step 5

Stir in the arborio rice, cooking for 2-3 minutes until slightly toasted.

Step 6

Pour in the white wine, stirring continuously until absorbed by the rice.

Step 7

Begin adding the warm vegetable broth, one ladle at a time, stirring regularly. Allow each addition to be absorbed before adding the next.

Step 8

After about 15 minutes, add the asparagus pieces to the rice.

Step 9

Continue adding broth, stirring until the rice is creamy and tender, about 20-25 minutes in total.

Step 10

Once the rice is cooked, remove from heat. Stir in lemon zest, lemon juice, grated Parmesan cheese, salt, and black pepper.

Step 11

Garnish with chopped fresh parsley and serve immediately.

Nutrition Facts

Serving size	(1978.7g)

Amount per serving	% Daily Value*
Calories	1423.7

Total Fat 52.1g	0%
Saturated Fat 15.1g	0%
Polyunsaturated Fat 3.1g
Cholesterol 44.5mg	0%
Sodium 3765.1mg	0%
Total Carbohydrate 177.4g	0%
Dietary Fiber 23.7g	0%
Total Sugars 28.1g
Protein 50.8g	0%

Vitamin D 0IU	0%
Calcium 764.4mg	0%
Iron 14.8mg	0%
Potassium 2958.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.9%

Protein: 14.7%

Carbs: 51.4%