Artichoke freekeh risotto
- 12 ingredients
- Servings per recipe: 4
- Serving size: 573 g
Preparation & details:
www.davidlebovitz.com/2013/05/artichoke-freekeh-risotto-recipe/
Source: David Lebovitz
110 recipes on HappyForks
Amount per 100 g
- Energy (calories): 101 kcal 5%
- Protein: 4.17 g 8%
- Fat: 4.36 g Why gray? Help 9%
- Carbohydrates: 12.26 g 5%
Calorie breakdown
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- Protein: 15% 15 kcal
- Fat: 39% 39 kcal
- Carbohydrates: 46% 46 kcal
Omega 6 : Omega 3
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1:1 20:1 12:1
General
Energy
101 kcal
5%
Water
77.68 g
3%
Carbohydrates
Carbohydrate
12.26 g
5%
Fiber
2.8 g
11%
Sugars, total
0.87 g
Starch
0 g
Lipids
Total lipid (fat)
4.36 g
9%
Total polyunsaturated
0.378 g
Omega 3 (n-3)
0.027 g
2%
Omega 6 (n-6)
0.337 g
3%
Total monounsaturated
1.607 g
Total saturated
0.823 g
as low as possible
Total trans
0.03 g
as low as possible
Cholesterol
3 mg
as low as possible
Protein + aminoacids
Protein
4.17 g
8%
Tryptophan
0.043 g
13%
Threonine
0.11 g
9%
Isoleucine
0.137 g
11%
Leucine
0.258 g
10%
Lysine
0.164 g
7%
Methionine + Cystine
0.125 g
10%
Methionine
0.066 g
Cystine
0.059 g
Phenylalanine + Tyrosine
0.291 g
14%
Phenylalanine
0.161 g
Tyrosine
0.13 g
Valine
0.171 g
11%
Vitamins
Vitamin C
5.2 mg
7%
Folate, total
22 µg
Folate, DFE
22 µg DFE
6%
Vitamin B-1 (Thiamin)
0.084 mg
8%
Vitamin B-2 (Riboflavin)
0.046 mg
4%
Vitamin B-3 (Niacin)
0.972 mg
7%
Vitamin B-5 (Pantothenic acid)
0.22 mg
4%
Vitamin B-6
0.087 mg
7%
Vitamin B-12 (Cobalamin)
0.06 µg
3%
Vitamin A
66 IU
3%
Vitamin E
0.46 mg
3%
Vitamin D
1 IU
0%
Vitamin K
9.8 µg
11%
Isoflavones, total
0 mg
Minerals
Calcium, Ca
48 mg
5%
Magnesium, Mg
31 mg
10%
Phosphorus, P
91 mg
13%
Iron, Fe
0.82 mg
5%
Potassium, K
157 mg
3%
Sodium, Na
284 mg
19%
Zinc, Zn
0.65 mg
8%
Copper, Cu
0.112 mg
12%
Selenium, Se
10.4 µg
19%
Manganese, Mn
0.581 mg
32%
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Ingredients
| Ingredient description | Matched product |
|---|---|
| 1 1/2 cups (220 g) freekeh (cracked, not whole) | Wheat · hard red spring - 1.5 cup |
| 4 1/2 cups (1.05 l) chicken or vegetable stock | Soup · chicken broth or bouillon · dry · prepared with water - 4.5 cup |
| 3 tablespoons olive oil | Oil · olive · salad or cooking - 3 tbsp |
| 1/2 onion, peeled and diced | Onions · sweet · raw - 0.5 onion |
| 1/2 cup (75 g) diced bacon | Bacon · pre-sliced · reduced/low sodium · unprepared - 75 g |
| 3 cloves garlic, peeled and minced | Garlic · raw - 3 clove |
| 1/4 cup (60 ml) dry white wine | Alcoholic beverage · wine · table · white - 0.25 cup |
| 2 cups (450 g) sliced artichokes | Artichokes · (globe or french) · raw - 450 g |
| 1 teaspoon minced fresh thyme | Thyme · fresh - 1 tsp |
| 2 tablespoons minced flat leaf parsley | Parsley · fresh - 2 tbsp |
| zest of one lemon, unsprayed or organic | Lemon peel · raw - 35 g |
| 3/4 cup (70 g) grated Parmesan or Pecorino cheese | Cheese · parmesan · grated - 0.75 cup |
Possible differences in nutritional values
All the nutritional values are calculated based on the above products from HappyForks. The precise nutritional values of your recipe may differ due to the use of some specific foods, which not always have a perfect fit in HappyForks. The ingredients used in the recipe may have also different nutritional values than those in our database.
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- Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
- Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.
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- RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
- AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
- UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.