Ingredients
- 1.2 litres hot vegetable stock or light bone broth
- 250 g asparagus, woody ends snapped off
- 2 tbsp extra virgin olive oil
- 1 onion, finely chopped
- 2 garlic cloves, crushed
- 300 g risotto rice (arborio or carnaroli)
- 150 g peas (fresh or frozen)
- Zest and juice of 1 lemon
- 40 g Parmesan or pecorino, grated (or 2 tbsp nutritional yeast)
- A handful of mint, parsley and chives, chopped
Method
- Prepare the asparagus: cut the tips off the asparagus and set aside. Slice the stalks into 1 cm rounds. Keep the stock hot in a pan.
- Soften: heat the oil in a wide, heavy pan and cook the onion gently for 8 minutes, until soft. Add the garlic for 1 minute.Lighter option: soften the vegetables in a few tablespoons of water or stock instead of oil, adding a splash more whenever the pan starts to look dry. Each tablespoon of oil you leave out saves around 120 calories, and most people find the dish tastes just as good.
- Toast the rice: add the rice and stir for 2 minutes, until the grains look glassy.
- Add the stock: add a ladle of stock and stir until absorbed, then keep adding stock a ladle at a time, stirring often. After 10 minutes, add the asparagus stalks.
- Add the greens: after about 18 minutes, when the rice is almost tender, add the asparagus tips and peas with a final ladle of stock. Cook for 3–4 minutes more.
- Finish: take off the heat, stir in the cheese, lemon zest and juice, and most of the herbs. Season, cover and leave to rest for 2 minutes.
- Serve: serve with the remaining herbs scattered over.
Why it's good for you: Asparagus is rich in folate and contains inulin, a prebiotic fibre that feeds friendly gut bacteria. Peas add plant protein and fibre. Making risotto with bone broth instead of stock adds extra minerals and gelatin. The British asparagus season runs from late April to June, when it's at its sweetest.
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