Spring Pea & Herb Risotto with Roasted Asparagus and Microgreens

Creamy risotto topped with sweet peas and roasted asparagus!! What could be better?!?

Serve this as a side dish with any protein, or enjoy an extra spoonful to make it a meal!

Each ingredient in this satisfying dinner is packed with health-promoting benefits to keep you feeling full of all the right things!

Healthy Benefits

🌿 Arborio Rice (in moderation)

• Energy Source: Provides steady, slow-digesting carbohydrates to keep energy levels balanced.

• Satiety: The creamy texture and high starch content can be satisfying without overindulgence when paired with fiber and protein.

🌱 Green Peas

• Plant-Based Protein: Supports muscle maintenance and repair—especially great for those cutting back on animal products.

• Fiber-Rich: Promotes fullness and supports gut health.

• Micronutrient Powerhouse: High in vitamin K (bone health), vitamin C (immune support), and folate (essential for cell repair and regeneration).

🧄 Garlic

• Heart Health: Known to lower blood pressure and improve cholesterol levels.

• Immune Boosting: Contains allicin, an antimicrobial compound.

• Anti-Inflammatory: Helps reduce chronic inflammation markers in the body.

🧅 Shallots/Spring Onions

• Prebiotic Fiber: Supports gut health by feeding beneficial gut bacteria.

• Rich in Antioxidants: Especially quercetin, which supports heart and immune health.

🌸 Fresh Herbs (Parsley & Dill)

• Detoxifying: Parsley supports kidney function and helps reduce water retention.

• Digestive Support: Dill can help ease bloating and digestive discomfort.

• Rich in Vitamin C & A: Supports skin, immune function, and eye health.

🍋 Lemon Zest & Juice

• Boosts Iron Absorption: Vitamin C enhances non-heme iron uptake from plant foods.

• Alkalizing Effect: Despite being acidic, lemon helps balance body pH.

• Detox & Digestion: Stimulates digestive enzymes and liver function.

🌾 Microgreens

• Nutrient Dense: Up to 40x more nutrients than mature greens—packed with vitamins E, C, and beta-carotene.

• Anti-Inflammatory: Contain polyphenols that reduce oxidative stress.

• Supports Hormone Balance: Sulforaphane (especially in broccoli microgreens) supports detox pathways in the liver.

🌿 Asparagus

• Rich in Antioxidants: Contains glutathione, vitamin C, and vitamin E to support cellular health.

• Digestive Support: High in fiber and a natural diuretic, which helps with bloating and digestion.

• Anti-Inflammatory: Compounds like saponins may help reduce inflammation in the body.

• Folate: Important for DNA synthesis and ideal for women of child-bearing age.

🧄 Garlic

• Heart Health: Known to help lower blood pressure and cholesterol levels.

• Anti-Microbial: Contains allicin, a compound that has antibacterial and antiviral properties.

• Anti-Inflammatory: Helps reduce inflammation markers, which is key for long-term health.

🫒 Olive Oil

• Monounsaturated Fats: Heart-healthy fats that may reduce the risk of heart disease.

• Antioxidants: Especially rich in polyphenols, which reduce oxidative stress.

• Satiety: Healthy fats help you feel full and satisfied.

🌾 Quinoa

• Complete Protein: One of the few plant foods with all 9 essential amino acids.

• High in Fiber: Helps stabilize blood sugar and support digestive health.

• Iron, Magnesium, and Zinc: Essential minerals for energy, mood regulation, and immune support.

• Naturally Gluten-Free: A good grain option for those with sensitivities.

Print

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Spring Pea & Herb Risotto with Roasted Radishes and Microgreen

Yield 2

Author 1200Today

Prep time

10 Min

Cook time

25 Min

Total time

35 Min

This bright green, creamy dish is perfect paired with a protein or piled high as the main dish!

Ingredients

Risotto Base

• 1/2 cup arborio rice
• 2 ½ cups low-sodium vegetable broth (kept warm)
• 1 tbsp olive oil
• 1 clove garlic, minced
• 1/4 cup shallots or finely chopped spring onions
• 1/2 cup fresh or frozen peas
• 2 tbsp chopped fresh parsley
• 1 tbsp chopped fresh dill
• 1 tbsp grated parmesan or nutritional yeast (optional)
• Zest of 1 lemon
• Salt & pepper to taste

Roasted Asparagus

• 1 bunch asparagus, trimmed and cut into 2-inch pieces
• 1 tsp olive oil
• Pinch of sea salt

Toppings

• Handful of microgreens (e.g., sunflower, radish, or arugula sprouts)
• Fresh lemon wedges (for serving)

Instructions

Roast Asparagus

1. Preheat oven to 400°F (200°C).
2. Toss asparagus with olive oil and a pinch of salt.
3. Roast on a baking sheet for 10-15 minutes, until tender and golden.

Make Risotto

1. In a saucepan, heat olive oil over medium.
2. Add garlic and shallots, cooking until softened (~3 minutes).
3. Stir in arborio rice, toasting for 1–2 minutes.
4. Add warm broth one ladle at a time, stirring constantly until absorbed.
5. Continue until rice is creamy and tender (~20 minutes total).
6. Stir in peas, herbs, lemon zest, and parmesan or nutritional yeast if using.
7. Season with salt and pepper to taste.

Plate It

1. Spoon risotto into shallow bowls.
2. Top with roasted asparagus and a handful of microgreens.
3. Garnish with extra herbs and a lemon wedge.

Nutrition Facts

Calories

470

Fat (grams)

20 g

Carbs (grams)

52 g

Fiber (grams)

7 g

Protein (grams)

12 g

Estimate only

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