For today's recipe we will use an ancient plant that can be found everywhere: nettle. Just think that in the Middle Ages, this plant enjoyed particular attention: it was said that to defeat any fear, you had to hold a sprig of nettle in your hands. I used the gloves and the fears disappeared anyway! Who knows if eating them, the nettles can have the same effect: let's find out together by preparing a risotto.
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Identity Card of the Recipe
- 93 KCal Calories per serving
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Ingrediants
- 300 g of nettles
- 300 g of rice
- 650 ml of water
- 30 g of grated Parmesan cheese
- Q.b. of salt
- Q.b. of pepper
- Untreated lemon zest
Materials Needed
- Casserole
- Immersion mixer
- Grater
- Bowls and colanders for cleaning nettles
- Durable latex gloves
Preparation
- First of all, dedicate yourself to the thorough cleaning of the nettles. Wearing resistant latex gloves, rinse the nettles thoroughly and several times in cold water, then leave them to soak in water and sodium bicarbonate to eliminate impurities and any potentially harmful microorganisms. Rinse again.
- Bring about 650 ml of water to the boil, salt lightly and add the nettles: cook for 5 minutes.
Did you know that
Nettles are known to most for the characteristic of being stinging plants: in fact, in the leaves of nettles we can find hollow stinging hairs (trichomes) which, upon contact with the skin, act like needles releasing itchy molecules (including histamine) .
Soaking nettles and scalding them in boiling water removes stinging chemicals.
Nutritionally, nettles are rich in fiber and protein. From a vitamin point of view, Vit. A, Vit. C. Vit. E and B1 are included.
Among the minerals, however, a note of merit goes to iron, calcium, potassium, manganese.- After 5 minutes, place the mixer in the nettle broth and blend to obtain a green and very aromatic liquid.
- Pour in the rice (we recommend a rice for risotto, rich in starch, such as Carnaroli or Vialone Nano) and let it boil again quickly. Cover with the lid and cook for 12-13 minutes (or follow the cooking times recommended on the label).
Did you know that
The exact doses of liquid for the risotto should be twice the weight of the rice. To make the dish as creamy as possible, it is advisable to stir the rice often to release the starch.- A couple of minutes before the end of cooking, flavor with lemon zest, pepper and mix with grated parmesan.
- Serve the steaming nettle risotto.
Alice's comment - PersonalCooker
A healthy risotto, rich in beneficial properties and naturally very tasty, can only make diners happy and enthusiastic! And if you want to prepare a chic dish, I recommend modernizing the risotto and serving it with pearls of faux black cherry caviar (molecular cuisine): the contrast will be amazing and trendy!
Also try the Omelet with Nettles.Nutritional values and Health Comment on the recipe
Risotto with Nettles is a first course with an average energy intake; calories are provided above all by carbohydrates, while proteins are lacking and even more so are lipids. The few fatty acids are predominantly saturated, the peptides have a medium biological value and complex carbohydrates.
Cholesterol is almost absent and also the fibers are not very high.
Risotto with Nettles is indicated in most diets, including those for clinical nutrition, although in case of type 2 diabetes mellitus, hypertriglyceridemia or overweight it would be advisable to moderate the portions.
Lactose intolerant people may be affected by the presence of cheese, while for celiacs there are no contraindications.
Risotto with Nettles is not a vegan food, but lends itself to the vegetarian milk diet.
The average portion is around 300g (280kcal). The nutritional values shown on the side refer to 100 grams of cooked food.
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