Soul Food

Jerusalem Artichoke Risotto with Celery

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Average: 5 (3 votes)
(3 votes)
Jerusalem Artichoke Risotto with Celery

Jerusalem artichoke risotto with celery - Creamy soul food for cool days

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Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
393
calories
Calories

Healthy, because

Even smarter

Nutritional values

Here the intestinal bacteria are happy: The soluble dietary fiber inulin from artichokes acts as a superfood for our little co-inhabitants. This gets the digestion going and the intestinal flora in balance.

For even more filling fiber, we recommend whole-grain risotto rice. You can find this in well-stocked supermarkets, organic or unpackaged stores, for example.

1 serving contains
(Percentage of daily recommendation)
Calorie393 cal.(19 %)
Protein15 g(15 %)
Fat12 g(10 %)
Carbohydrates55 g(37 %)
Sugar added0 g(0 %)
Roughage14.8 g(49 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.1 μg(1 %)
Vitamin E1.6 mg(13 %)
Vitamin K21.2 μg(35 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.8 mg(48 %)
Vitamin B₆0.3 mg(21 %)
Folate57 μg(19 %)
Pantothenic acid0.8 mg(13 %)
Biotin5.8 μg(13 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C10 mg(11 %)
Potassium769 mg(19 %)
Calcium221 mg(22 %)
Magnesium64 mg(21 %)
Iron4.9 mg(33 %)
Iodine14 μg(7 %)
Zinc2 mg(25 %)
Saturated fatty acids3.8 g
Uric acid101 mg
Cholesterol11 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
14 ozs Jerusalem artichoke
1 onion
2 Tbsps olive oil
9 ozs Arborio rice
30 ozs Vegetable broth
1 ¾ ozs Parmesan
2 stalks Celery
1 handful parsley
1 Tbsp Shelled pistachio
salt
peppers
1 ¾ ozs cream cheese
How healthy are the main ingredients?
CeleryParmesancream cheeseolive oilparsleyonion

Preparation steps

1.

Peel Jerusalem artichoke and cut into 1/2-inch cubes. Peel and finely dice the onion.

2.

Heat 1 tablespoon of oil in a saucepan. Sauté Jerusalem artichoke and onion for 3 minutes over medium heat. Add rice and sauté for 2 minutes. Deglaze with some broth while stirring and let it boil down. Gradually add broth, stirring and letting the rice absorb it, until the rice is creamy and cooked, but still has bite; this takes about 20 minutes.

3.

In the meantime, finely grate cheese. Clean and wash celery and cut into small cubes. Wash parsley, shake dry and chop. Chop pistachios.

4.

Heat remaining oil in a frying pan. Sauté celery in it for 5 minutes over medium heat. Add parsley and pistachios and season with salt and pepper.

5.

Mix the Parmesan and cream cheese into the Jerusalem artichoke risotto, season to taste and sprinkle with the celery-parsley mixture.