Variation On A Classic Dish

Quinoa Risotto with Baked Squash

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(3 votes)
Quinoa Risotto with Baked Squash

Quinoa risotto with baked squash - An Italian classic in a clean eating version

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Health Score:
10,0 / 10
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
422
calories
Calories

Healthy, because

Even smarter

Nutritional values

Anyone who is stressed, does a lot of sports or wants to be otherwise efficient is well served with quinoa: The magnesium it contains makes the so-called pseudocereal the perfect nourishment for the nerves and also relaxes the muscles. With plenty of iron, quinoa is one of the foods especially recommended for veggie fans. Iron is relevant for blood formation and oxygen transport in the body.

Outside the pumpkin season, quinoa risotto also tastes really good with other vegetables: try carrots or beet, for example.

1 serving contains
(Percentage of daily recommendation)
Calorie422 kcal(20 %)
Protein18 g(18 %)
Fat20 g(17 %)
Carbohydrates42 g(28 %)
Sugar added0 g(0 %)
Roughage8.5 g(28 %)
Vitamin A0.4 mg(50 %)
Vitamin D0.1 μg(1 %)
Vitamin E4.6 mg(38 %)
Vitamin K36.3 μg(61 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.7 mg(48 %)
Vitamin B₆0.4 mg(29 %)
Folate91 μg(30 %)
Pantothenic acid1.4 mg(23 %)
Biotin5.7 μg(13 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C34 mg(36 %)
Potassium1,109 mg(28 %)
Calcium285 mg(29 %)
Magnesium159 mg(53 %)
Iron3.8 mg(25 %)
Iodine18 μg(9 %)
Zinc3 mg(38 %)
Saturated fatty acids4.8 g
Uric acid91 mg
Cholesterol10 mg
Complete sugar10 g

Ingredients

for
4
Ingredients
18 ozs Butternut squash
2 sprigs rosemary
½ tsp Red pepper flakes
4 Tbsps olive oil
salt
¾ oz Pumpkin seed (1 TBSP.)
½ oz Sunflower seed (1 TBSP.)
1 onion
2 garlic cloves
2 stalks Celery
1 zucchini
8 ozs Quinoa
36 ozs hot Vegetable broth
2 ozs Parmesan
peppers
½ oz parsley (0.25 Bunch)

Preparation steps

1.

Peel the squash, remove the seeds and fibers and cut the flesh into cubes about 3/4-inch. Wash rosemary, shake dry, and pluck off needles. Mix pumpkin with chile flakes, rosemary, 2 tablespoons olive oil and salt and spread on a baking sheet lined with baking paper. Bake the squash in preheated oven at 200 °C / 400 ˚F for 20 minutes. Add seeds and bake for another 5 minutes. Then remove and set aside.

2.

Meanwhile, peel and chop onion and garlic. Clean, wash and finely dice the celery. Clean, wash and roughly grate the zucchini.

3.

Heat remaining oil in a deep frying pan or wide pot. Sauté diced onion, garlic and celery for 5 minutes over medium heat. Add quinoa, sauté for 2 minutes and deglaze with a little broth. Then gradually pour in all the broth while stirring; the quinoa should be cooked al dente in a total of 15-20 minutes. Grate the Parmesan cheese. Stir in zucchini, half of the Parmesan and squash. Season everything with salt and pepper.