Mixed Grain Risotto with Kale
Healthy, because
Even smarter
Nutritional values
This dish is packed with essential vitamins including vitamins A, C and K thanks to the kale, while the fiberous mix of whole grains will help kickstart a sluggish digestive system.
If it's not kale season, feel free to substitute spinach or chard.
(Percentage of daily recommendation)
| Calorie | 439 cal. | (21 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 68 g | (45 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.4 g | (38 %) |
| Vitamin A | 1.7 mg | (213 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 55 μg | (92 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 7.3 mg | (61 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 74 μg | (25 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 10.1 μg | (22 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 743 mg | (19 %) | ||
| Calcium | 198 mg | (20 %) | ||
| Magnesium | 96 mg | (32 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 96 mg | |||
| Cholesterol | 8 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 7 ozs Pearl barley
- 6 ozs Wheat grain
- 4 carrots
- 9 ozs fresh Kale
- 2 scallions
- 1 garlic clove
- 2 Tbsps olive oil
- 3 ozs dry white wine
- 26 ozs Vegetable broth (if necessary, a little more)
- Iodized salt
- fresh cracked peppers
- Nutmeg
- 1 splash lemon juice
- 4 Tbsps freshly grated Parmesan (for sprinkling)
Preparation steps
Rinse the barley and the wheat grains, place in a bowl, cover with water and soak overnight.
The next day, peel the carrots and chop finely. Rinse kale, remove tough stalks and chop coarsely. Rinse scallions, shake dry and cut into thin rings. Peel garlic and finely chop.
Bring broth to a boil in a small pot, then reduce heat and keep warm. Heat oil in a pot over medium heat and sauté carrots, garlic and scallions briefly. Add the well-drained barley and wheat grains and sauté briefly.
Add white wine and cook, stirring, until evaporated. Ladle in about 3/4 cup of hot broth and cook, stirring frequently, until almost all liquid is absorbed. Continue to add broth in this manner and cook until grain is al dente, about 20 minutes, stirring frequently.
About 10 minutes before the end of cooking, add the kale to the risotto and cook together. Season the finished risotto with salt, pepper, a pinch of nutmeg and a dash of lemon and serve on warmed plates. Top with freshly grated Parmesan.
