Quinoa Kale Risotto
Quinoa Kale Risotto - Concentrated superfood power with lots of flavor
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.
(Percentage of daily recommendation)
| Calorie | 460 cal. | (22 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 67 g | (45 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 10.7 g | (36 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.4 mg | (12 %) | ||
| Vitamin K | 379 μg | (632 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 114 μg | (38 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 2.7 μg | (6 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 817 mg | (20 %) | ||
| Calcium | 200 mg | (20 %) | ||
| Magnesium | 215 mg | (72 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 99 mg | |||
| Cholesterol | 0 mg |
Ingredients
- 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)
Preparation steps
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.
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.
Meanwhile, coarsely chop goji berries. Mix berries and sesame seeds into the risotto.
