Heart-Healthy Risi e Bisi
Savor a vibrant spin on the classic Italian dish with this Heart-Healthy Risi e Bisi recipe, a nutritious and flavorful option perfect for weeknight dinners or special occasions. Made with wholesome brown arborio rice and simmered in low-sodium vegetable broth, this creamy risotto-style dish incorporates fresh green peas, aromatic garlic, and onion, all elevated by a splash of extra virgin olive oil. Bright hints of lemon zest and freshly chopped parsley give it a refreshing finish, while a touch of black pepper brings a hint of spice. This recipe not only delivers on taste but is designed with heart-healthy ingredients, perfect for anyone seeking a lighter, nutrient-rich alternative. Quick to prepare in just 40 minutes, it’s an easy, satisfying dish to serve warm and fresh. Keywords: heart-healthy risi e bisi, brown arborio rice recipe, healthy risotto, Italian peas and rice dish, nutritious weeknight meals.
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Recipe Information
Ingredients
- 1 cup brown arborio rice
- 4 cups low-sodium vegetable broth
- 1 cup fresh green peas
- 2 tablespoons extra virgin olive oil
- 1 small white onion
- 2 cloves garlic
- 2 tablespoons fresh parsley
- 0.5 teaspoon freshly ground black pepper
- 1 teaspoon lemon zest
- 0.5 teaspoon salt
Instructions
In a medium saucepan, bring the vegetable broth to a simmer over medium-low heat.
Finely chop the onion and mince the garlic cloves. Set aside.
In a large skillet or saucepan, heat the olive oil over medium heat. Add the onion and cook until soft and translucent, about 5 minutes.
Add the minced garlic and cook for another minute until fragrant, ensuring it doesn't burn.
Add the brown arborio rice to the skillet, stirring well to coat the grains with the olive oil and aromatics. Cook for about 2-3 minutes until the rice is lightly toasted.
Begin adding the simmering vegetable broth to the rice, one ladle at a time, stirring frequently. Allow the broth to be absorbed by the rice before adding the next ladle.
After about 20 minutes, when the rice is nearly cooked, add the fresh green peas to the skillet.
Continue adding broth and stirring until the rice is creamy and just tender, about 5-10 more minutes.
Stir in the lemon zest, salt, and freshly ground black pepper.
Remove from heat and stir in fresh parsley before serving.
Serve warm garnished with additional parsley if desired.
Nutrition Facts
Calories |
1231 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.4 g | 44% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1768 mg | 77% | |
| Total Carbohydrate | 203.4 g | 74% | |
| Dietary Fiber | 20.1 g | 72% | |
| Total Sugars | 20.0 g | ||
| Protein | 27.3 g | 55% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 183 mg | 14% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 2034 mg | 43% | |
*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.
