• low fat 1.93g 1.93%
  • low sat fat 0.36g 0.36%
  • med salt 251.73mg 0.25%
  • low sugar 1.01g 1.01%
*As guideline of daily recommended intake per 100g

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Ingredients:

Cooking method:

  1. Heat oven to 200°C.
  2. Place capsicums on oven rack and roast for 15 to 20 minutes, or until skin begins to blacken.
  3. Remove from oven with tongs and place into a plastic or paper bag for 10 minutes.
  4. Taking care not to burn yourself, peel off the fine, thin skin, cut capsicums in half and remove seeds.
  5. Cut capsicum flesh into strips and set aside.
  6. Heat oil and gently cook onion, without browning, for 2 to 3 minutes.
  7. Add rosemary and rice, and stir until each grain is coated with oil.
  8. Add wine and hot stock, 1 cup (250mL) at a time, allowing each cup to be absorbed by the rice before adding the next. (It will take about 25 minutes for stock to be absorbed. Do not put the lid on.)
  9. When stock is almost absorbed, add peas.
  10. Finally, using a fork, add capsicums, parsley and Parmesan.
  11. Serve in individual bowls.

Nutritional information:

Average quantity per Serving
Average quantity per 100g
Weight (g)
390.88g
100.00g
Energy (kJ)
1569.08kJ
401.43kJ
Protein (g)
13.67g
3.50g
Total fat (g)
7.54g
1.93g
- Saturated fat (g)
1.39g
0.36g
- Polyunsaturated fat (g)
0.71g
0.18g
- Monounsaturated fat (g)
4.74g
1.21g
Cholesterol (mg)
2.15mg
0.55mg
Carbohydrate-available (g)
58.15g
14.88g
CarbohydrateSE (g)
57.25g
14.65g
- Sugars (g)
3.94g
1.01g
Water (g)
103.46g
26.47g
Dietary fibre (g)
2.76g
0.71g
Thiamin (mg)
0.13mg
0.03mg
Riboflavin (mg)
0.08mg
0.02mg
Niacin (mg)
2.21mg
0.57mg
Niacin equivalents (mg)
4.91mg
1.26mg
Vitamin C (mg)
87.14mg
22.29mg
Total folate (ug)
39.83ug
10.19ug
Total vitamin A equivalents (ug)
184.72ug
47.26ug
Retinol (ug)
7.03ug
1.80ug
Beta carotene equivalents (ug)
1049.99ug
268.63ug
Sodium (mg)
983.96mg
251.73mg
Potassium (mg)
217.15mg
55.55mg
Magnesium (mg)
33.66mg
8.61mg
Calcium (mg)
51.89mg
13.28mg
Phosphorus (mg)
149.57mg
38.26mg
Iron (mg)
1.52mg
0.39mg
Zinc (mg)
1.52mg
0.39mg

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This page has been produced in consultation with and approved by: Gut Foundation Research Institute

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