Creamy Beetroot Risotto with Fresh Thyme and Aged Parmesan - Healthy DASH Recipe | DietsPremium | Diets Premium
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Creamy Beetroot Risotto with Fresh Thyme and Aged Parmesan
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Creamy Beetroot Risotto with Fresh Thyme and Aged Parmesan

Hypertension (DASH) Lunch DASH Diet Hypertension
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
40 min
Portion
4
Cena (Lidl)
$4.15
Koszt / porcja
$1.04
Number of ingredients needed for preparation
8
Calories
1914
Contains 479 calories per portion.
479 kcal
Protein/Portion
18g
Fat/Portion
12g
Carbs/Portion
76g
Fiber/Portion
~

Ingredients

Arborio risotto rice

Arborio risotto rice

300 Gram (300 Gram) • 1042 kcal • $0.60
B: 21g
T: 2.4g
W: 234g
1042 kcal
Cooked Beets

Cooked Beets

#Simmered
400 Gram (400 Gram) • 199 kcal • $0.68
Beetroot
B: 8g
T: 0.8g
W: 40g
199 kcal
Vegetable Broth

Vegetable Broth

#Vegetable Bouillon #Vegetable
1200 Gram (1200 Gram) • 162 kcal • $2.04
Celery Sulphites Mustard Yeast
B: 23.6g
T: 1.1g
W: 14.4g
162 kcal
Onion

Onion

#Onion
120 Gram (120 Gram) • 51 kcal • $0.11
Onion
B: 1.3g
T: 0.1g
W: 11.2g
51 kcal
Garlic

Garlic

#Chickpea
10 Gram (10 Gram) • 17 kcal • $0.03
Garlic
B: 0.6g
T: 0.1g
W: 3.3g
17 kcal
Olive Oil

Olive Oil

#Olive Oil
30 Gram (30 Gram) • 271 kcal • $0.35
Olive
B: 0.3g
T: 29.9g
W: 0.1g
271 kcal
Parmesan cheese

Parmesan cheese

40 Gram (40 Gram) • 172 kcal • $0.33
B: 15.2g
T: 11.6g
W: 1.6g
172 kcal
Thyme, fresh

Thyme, fresh

#Raw #Fresh
5 Gram (5 Gram) • 3 kcal • $0.01
Mugwort-Celery-Spice Syndrome
B: 0.1g
T: 0.1g
W: 0.4g
3 kcal

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Calorie Requirement Coverage

Calorie Requirement Coverage
18%

This recipe covers 18% of your daily calorie requirement.

Recipe: 479 kcal • Your requirement: 2638 kcal

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Recipe preparation steps

1
Finely chop the onion and garlic. Heat olive oil in a deep skillet and sauté until soft and translucent.
2
Add dry arborio rice and toast for 2 minutes, stirring continuously until grains become slightly translucent.
3
Gradually pour in hot vegetable broth one ladle at a time, allowing the rice to absorb the liquid before adding more.
4
Halfway through cooking, fold in pureed or finely diced cooked beetroots and fresh thyme.
5
When rice is creamy and al dente, remove from heat, stir in grated parmesan cheese, cover and rest for 2 minutes before serving.
Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 porcja)

Macronutrient Distribution 1 porcja
1914 kcal
Protein
70.2g
Fat
46g
Carbs
304.9g
Creamy Beetroot Risotto with Fresh Thyme and Aged Parmesan
Bio-Analysis Recipe

Creamy Beetroot Risotto with Fresh Thyme and Aged Parmesan

1914 kcal B: 70.2g T: 46g W: 304.9g
Glycemic Load
IG 65 ŁG 198
High
Workout Window
120 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 79 nutrients organized by category and RDA coverage.
Contains allergens 9
Beetroot Celery Sulphites Mustard Yeast Onion Garlic Olive Mugwort-Celery-Spice Syndrome
BioNutrition OS Engine High (GL ≥ 20)

Blood Glucose Curve & Glycemic Index

Projected postprandial glucose and insulin response

Blood Glucose Curve (0-180 min)
70 min • Glucose: ~306.4 mg/dL • Insulin: 285.6 µIU/mL
70 90 120 140 160 140 mg/dL ~306.4 mg/dL (70m) 0m 15m 30m 45m 60m 90m 120m 150m 180m
Glycemic Load GL
198.2 / serving
Net carbohydrates: 271.4g
Glycemic Index IG
65 / 100
Peak glucose concentration
~306.4 mg/dL
Estimated peak time: 70 min
Fat and fiber buffer
-48% of peak
Slowing dietary fiber: 33.5g
Clinical insights: High fat and fiber content flattens the glucose peak by up to 48%. Energy is released slowly and steadily, preventing a postprandial crash.
Full bio-analysis & interactions
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