Pumpin and Corn Risotto
Nutritional values
(Percentage of daily recommendation)
| Calorie | 504 cal. | (24 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 62 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.2 g | (21 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin K | 47.3 μg | (79 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.9 mg | (41 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 5 μg | (11 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 706 mg | (18 %) | ||
| Calcium | 202 mg | (20 %) | ||
| Magnesium | 74 mg | (25 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 7.8 g | |||
| Uric acid | 144 mg | |||
| Cholesterol | 27 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 250 grams Rice
- 100 milliliters white wine
- 1 shallot
- 1 garlic clove
- 2 Tbsps vegetable oil
- 500 grams Pumpkin (peeled and seeded)
- 200 grams Corn kernel
- 1 handful Spinach
- 50 grams Parmesan
- 2 Tbsps butter
- 2 Tbsps Pine nuts
- salt
- freshly ground peppers
Preparation steps
Preheat the oven to 180°C (approximately 350°F). Peel and finely chop the shallot and garlic. Heat the oil in an oven-proof saucepan, add the shallot and garlic and cook until translucent. Stir in the rice and cook until well coated. Add the white wine and the broth. Season with salt and pepper and bake until the rice is tender, 30-40 minutes.
Meanwhile, cut the pumpkin into cubes. Stir pumpkin into the rice along with the corn kernels when the rice has cooked 15 minutes. Stir occasionally and continue to cook, adding more broth if necessary.
Rinse and drain the spinach well.
Roast the pine nuts in a dry pan.
Remove the risotto from the oven, Stir in the butter, spinach and Parmesan and season with salt and pepper. Serve sprinkled with pine nuts.
