Quinoa Risotto with Baked Squash
Quinoa risotto with baked squash - An Italian classic in a clean eating version
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.
(Percentage of daily recommendation)
| Calorie | 422 cal. | (20 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.5 g | (28 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 36.3 μg | (61 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.7 mg | (48 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 91 μg | (30 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 5.7 μg | (13 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 1,109 mg | (28 %) | ||
| Calcium | 285 mg | (29 %) | ||
| Magnesium | 159 mg | (53 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 91 mg | |||
| Cholesterol | 10 mg | |||
| Complete sugar | 10 g |
Ingredients
- 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
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.
Meanwhile, peel and chop onion and garlic. Clean, wash and finely dice the celery. Clean, wash and roughly grate the zucchini.
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.
