Cauliflower and Tomato Risotto
Cauliflower and Tomato Risotto - Cauliflower in the Italo-classic? Fits perfectly and gives some extra kick!
Healthy, because
Even smarter
Nutritional values
Risotto is great with whole grain rice because it brings the typical creamy consistency and a few extra B vitamins because the grains are unpeeled. Cauliflower provides vitamin C, and the sheep's cheese contributes minerals and a good portion of bone-strengthening calcium.
If you want to save calories, you can use a feta with only 9 percent fat for the risotto.
(Percentage of daily recommendation)
| Calorie | 337 cal. | (16 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6 mg | (50 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 69 μg | (23 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 8.7 μg | (19 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 70 mg | (74 %) | ||
| Potassium | 534 mg | (13 %) | ||
| Calcium | 153 mg | (15 %) | ||
| Magnesium | 73 mg | (24 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 32 μg | (16 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 7.2 g | |||
| Uric acid | 130 mg | |||
| Cholesterol | 26 mg |
Ingredients
- Ingredients
- 2 onions
- 6 dried Tomatoes (about 1 oz.)
- 4 sprigs thyme
- 2 stalks Sage
- 2 Tbsps olive oil
- 6 ozs short grain rice
- 20 ozs Vegetable broth
- 1 small Cauliflower
- 8 green Olives (with herbs, pitted)
- 6 ozs Feta
- salt
- peppers
Kitchen utensils
Preparation steps
Peel the onions and dice.
Cut the tomatoes crosswise into thin strips.
Rinse herbs, shake dry and pluck the leaves. Set some sage leaves aside and cut the rest into strips.
Heat oil in a large pot and sauté onions until translucent.
Add rice, tomatoes, thyme and sage strips. Sauté over medium heat, stirring, 2-3 minutes.
Pour in 3/4 cup broth and bring to a boil. Cook covered for about 20 minutes over low heat. While cooking, gradually stir in the remaining broth.
Meanwhile, rinse cauliflower, trim and cut into florets. Add to the rice and cook covered, 8-10 minutes longer.
Cut olives into rings. Cut feta cheese into cubes. Divide olives and cheese cubes equally and toss half of each with the rice.
Season risotto with salt and pepper. Serve garnished with the remaining olives, feta cheese cubes and sage leaves.
