This comforting Italian-inspired risotto features fresh seasonal green vegetables and a creamy, dairy-free texture. It is a popular, wholesome main course often enjoyed during springtime family dinners.
Vegan Vegetarian Pescetarian Gluten-Free Dairy-Free Nut-Free Egg-Free Soy-Free
Nutrient score: Very good
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 5 cups Vegetable stock (1.18 kg)
- 2 tbsp Olive oil (27 g)
- 1 medium Onion (150 g)
- 2 cloves Garlic (10 g)
- 1.5 cups Arborio rice uncooked (302 g)
- 1 lb Asparagus (454 g)
- 1 cup Green peas (177 g)
- 3 tbsp Nutritional yeast (11 g)
- Salt, to taste
- Black pepper, to taste
- Ingredients in total: 2.31 kg
- Weight lost in cooking: 914 g (mostly water boiling off)
- Net weight (cooked): 1.4 kg · 4 servings of about 350 g
Method
- Warm the vegetable stock in a small saucepan over low heat and keep it at a gentle simmer.
- In a large, heavy-based pan, heat the olive oil over medium heat and sauté the finely diced onion until soft and translucent.
- Add the minced garlic and cook for one minute until fragrant, then stir in the rice, tossing it until the edges of the grains become slightly transparent.
- Pour in the white wine and stir constantly until it is fully absorbed by the rice. You can skip wine if you want to keep it alcohol free.
- Add the warm stock one ladleful at a time, waiting until the liquid is almost completely absorbed before adding the next, stirring frequently to release the starches.
- After about 15 minutes of cooking, stir in the chopped asparagus pieces and the green peas.
- Continue adding the remaining stock and cooking for another 5 to 7 minutes until the rice is tender but still has a slight bite.
- Remove from the heat and stir in the nutritional yeast, seasoning with salt and black pepper to taste before serving.
Nutrition
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Calories | 429 kcal | 123 kcal |
| Protein | 12.2 g | 3.49 g |
| Water | 250 mL | 71.3 mL |
| Sodium | 1,044 mg | 298 mg |
| Total Carbohydrates | 77.1 g | 22 g |
| Total Fat | 8 g | 2.29 g |
| Sugar | 6.76 g | 1.93 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Iron | 3.03 mg | 0.86 mg |
| Calcium | 96.4 mg | 27.5 mg |
| Magnesium | 68.3 mg | 19.5 mg |
| Potassium | 737 mg | 210 mg |
| Iodine | 3.28 mcg | 0.94 mcg |
| Phosphorus | 288 mg | 82.2 mg |
| Zinc | 5.71 mg | 1.63 mg |
| Chloride | 505 mg | 144 mg |
| Selenium | 16.2 mcg | 4.63 mcg |
| Copper | 0.56 mg | 0.16 mg |
| Fluoride | 0.066 mg | 0.019 mg |
| Manganese | 1.29 mg | 0.37 mg |
| Molybdenum | 4.02 mcg | 1.15 mcg |
| Chromium | 3.82 mcg | 1.09 mcg |
Fats
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.14 g | 0.32 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.19 g | 1.48 g |
| Omega-3 Fatty Acids | 0.15 g | 0.042 g |
| Polyunsaturated Fat | 1.09 g | 0.31 g |
| Omega-6 Fatty Acids | 0.94 g | 0.27 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.093 g | 0.027 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 5.01 g | 1.43 g |
Fibre
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Fiber | 7.2 g | 2.06 g |
| Soluble Fiber | 1.83 g | 0.52 g |
| Insoluble Fiber | 5.99 g | 1.71 g |
Vitamins
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 1.11 mcg | 0.32 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 29.1 mg | 8.32 mg |
| Folate (B9) | 176 mcg | 50.4 mcg |
| Niacin (B3) | 7.91 mg | 2.26 mg |
| Vitamin A | 66.2 mcg RAE | 18.9 mcg RAE |
| Thiamin (B1) | 1.5 mg | 0.43 mg |
| Vitamin B6 | 1.16 mg | 0.33 mg |
| Riboflavin (B2) | 0.8 mg | 0.23 mg |
| Pantothenic Acid (B5) | 1.16 mg | 0.33 mg |
| Vitamin E | 2.55 mg | 0.73 mg |
| Vitamin K | 64 mcg | 18.3 mcg |
| Biotin (B7) | 5.92 mcg | 1.69 mcg |
| Beta-Carotene | 956 mcg | 273 mcg |
Others
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Choline | 59.2 mg | 16.9 mg |
| Leucine | 738 mg | 211 mg |
| Lysine | 541 mg | 155 mg |
| Polyphenols | 297 mg | 84.8 mg |
| Methionine | 158 mg | 45.2 mg |
| Oxalates | 34.7 mg | 9.91 mg |
| Threonine | 394 mg | 113 mg |
| Tryptophan | 122 mg | 34.9 mg |
| Valine | 531 mg | 152 mg |
| Flavonoids | 96.7 mg | 27.6 mg |
| Histidine | 422 mg | 121 mg |
| Lutein / Zeaxanthin | 1.38 mg | 0.39 mg |
| Lycopene | 0.15 mg | 0.042 mg |
| Phenylalanine | 475 mg | 136 mg |
| Purines | 103 mg | 29.5 mg |
Proteins
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Isoleucine | 451 mg | 129 mg |
Additives
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 88.7 mg | 25.3 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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