Millet Risotto with Manchego
Millet is a super source of minerals. Especially iron and magnesium are abundant in the grain. In the body, these nutrients ensure well-functioning nerve cells and a sufficient supply of oxygen.
You can also refine the risotto with Manchego with other types of herbs: Mediterranean varieties such as thyme, rosemary, or oregano go well, for example.
(Percentage of daily recommendation)
| Calorie | 507 cal. | (24 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 67 g | (45 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 7.1 g | (24 %) |
| Vitamin A | 2.5 mg | (313 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 1.9 mg | (16 %) | ||
| Vitamin K | 45.9 μg | (77 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.5 mg | (54 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 48 μg | (16 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 15.2 μg | (34 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 877 mg | (22 %) | ||
| Calcium | 418 mg | (42 %) | ||
| Magnesium | 124 mg | (41 %) | ||
| Iron | 5.9 mg | (39 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 3.9 mg | (49 %) | ||
| Saturated fatty acids | 8.5 g | |||
| Uric acid | 89 mg | |||
| Cholesterol | 29 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 2 shallots
- 2 garlic cloves
- 18 ozs carrots (5 carrots)
- 10 ozs Millet
- 2 Tbsps olive oil
- 20 ozs Vegetable broth
- 12 ozs Carrot juice
- 3 ½ ozs Manchego
- salt
- peppers
- Chili powder
- 1 Tbsp lemon juice
- 2 Tbsps honey (e.g. thyme honey)
- 1 Tbsp butter
- 1 handful parsley
Preparation steps
Peel shallots and garlic and dice very finely. Clean, peel and finely dice carrots. Rinse millet in a colander in cold water until water runs off clear.
Heat oil in a saucepan. Sauté shallots, garlic, and carrots in it over medium heat for about 3 minutes. Add millet and fry briefly. Deglaze with 7 ounces of broth and simmer until almost completely absorbed.
At the same time, heat carrot juice and remaining broth in a pot. Add 1 ladle of the hot liquid to the millet and cook, stirring, for a total of 20-25 minutes over low heat, adding a little liquid at a time. Meanwhile, grate manchego. Season with salt, pepper, chili, and lemon juice.
Mix half of the cheese with honey and butter into the risotto. Wash parsley, shake dry, and chop coarsely. Arrange on plates and garnish with remaining cheese and parsley.