April 9 2021

Asparagus, anchovy and lemon risotto

Spring

A lovely spring dish
using seasonal ingredients.

The flavours of spring in a delicious risotto using asparagus, oily fish and lemon.

Recipe created by the Human Nutrition Unit - Dept. of Food and Drug, University of Parma based on an idea from Dr and chef Giuseppe Di Pede.


Serves four

  • Carnaroli rice 320 g
  • Vegetable broth 700 ml
  • One glass of white wine
  • Fresh asparagus 400 g
  • 2 tbsp of grated Parmigiano Reggiano cheese
  • 8 anchovy fillets in extra virgin olive oil
  • Zest of one fresh lemon
  • 1 shallot
  • 2 tbsp of extra virgin olive oil (20 g)
  • Salt and pepper to taste


Nutritional information
Per serving: 403 Kcal


Environmental Impact

Per serving: 
382 grams CO2 equivalence - carbon footprint
520 litres - water footprint

This recipe’s environmental sustainability level is: Good.

To eat sustainably at each meal, our advice is to keep within 1000 grams of CO2 equivalence (carbon footprint) and 1000 litres of virtual water (water footprint). Remember that animal protein (meat, cheese, fish and eggs) have a greater impact than grains, beans, pulses and vegetables. Vegetable sides generally have a low environmental impact, equivalent to around 100 grams of CO2, including dressing.


Method

Fry the chopped shallot in a tbsp of extra virgin olive oil in a non-stick casserole dish.

Add the rice and toast it for a few minutes. 

Add the white wine, leave it to evaporate and cook for around 17 minutes, adding hot vegetable broth.

In the meantime prepare the asparagus by removing the hard bottoms of the stems, carefully washing and cutting them into discs, leaving a few whole tips to decorate the dish with.

Fry the asparagus discs in a pan with a tbsp of extra virgin olive oil on a medium-high heat for around 5 minutes, adding vegetable broth if necessary.

When the rice is about half cooked, add the asparagus and continue cooking until the rice is ready, seasoning to taste. 

Remove from the heat and add Parmigiano Reggiano and the grated lemon zest. 

Place the risotto on a plate and decorate with the anchovy fillets and fried asparagus tips. Serve hot.


The Chef’s Advice

The lemon can be substituted with any other in-season citrus fruit such as grapefruit or lime. Instead of Parmigiano Reggiano, try medium matured Pecorino Romano. 

Nutritional Advice

Rich in vitamins, asparagus boosts the immune system and aids blood clotting and digestive health. It is also mildly diuretic, helping to detoxify the body.

Environmental Advice

Drink lots of tap water and don’t waste it.

To maintain a healthy diet, try to drink 10-12 glasses of water per day, including the water found in hydrating fruits and vegetables. For example, the asparagus in the dish accounts for about half a glass of water.

Asparagus, anchovy and lemon risotto

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