Healthy Gourmet Kitchen

Quinoa Kale Risotto

with rutabaga
5
Average: 5 (2 votes)
(2 votes)
Quinoa Kale Risotto

Quinoa Kale Risotto - Concentrated superfood power with lots of flavor

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Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
460
calories
Calories

Healthy, because

Even smarter

Nutritional values

This vegetarian dish really packs a punch, despite its extremely low calorie content. In view of its high vitamin and mineral content, it is ideal for replenishing our vital substance stores. And there's plenty of satiating fiber and protein on top.

The healthy risotto also tastes very good with millet - this brings variety to the plate. If the kale season is already over, you can use spinach or chard instead.

1 serving contains
(Percentage of daily recommendation)
Calorie460 cal.(22 %)
Protein16 g(16 %)
Fat12 g(10 %)
Carbohydrates67 g(45 %)
Sugar added3 g(12 %)
Roughage10.7 g(36 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E1.4 mg(12 %)
Vitamin K379 μg(632 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.4 mg(45 %)
Vitamin B₆0.4 mg(29 %)
Folate114 μg(38 %)
Pantothenic acid1.1 mg(18 %)
Biotin2.7 μg(6 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C40 mg(42 %)
Potassium817 mg(20 %)
Calcium200 mg(20 %)
Magnesium215 mg(72 %)
Iron4.3 mg(29 %)
Iodine13 μg(7 %)
Zinc2.7 mg(34 %)
Saturated fatty acids1.5 g
Uric acid99 mg
Cholesterol0 mg

Ingredients

for
4
Ingredients
12 ozs red Quinoa
1 oz Kale
1 onion
1 garlic clove
9 ozs Rutabaga
1 Tbsp olive oil
3 ½ ozs Apple juice
salt
peppers
22 ozs Vegetable broth
1 oz Goji berry (3 TBSP.)
2 Tbsps black sesame (seeds)
How healthy are the main ingredients?
QuinoaApple juiceolive oilKaleoniongarlic clove

Preparation steps

1.

Rinse quinoa in a colander and drain. Clean and wash kale, pluck green from hard stems and chop. Peel and finely dice onion and garlic. Peel rutabaga and cut into 1/2 inch cubes.

2.

Heat oil in a saucepan. Sauté onion and garlic for 2 minutes over medium heat. Add quinoa, kale and rutabaga and sauté for 3 minutes, stirring. Deglaze everything with juice, add salt and pepper and let the liquid simmer a bit, then gradually add broth. Simmer quinoa risotto half closed for 15-20 minutes on low heat, stirring occasionally and adding more broth if necessary.

3.

Meanwhile, coarsely chop goji berries. Mix berries and sesame seeds into the risotto.

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