Red Risotto with Kidney Beans
Red risotto with kidney beans - Pink Power: Lots of flavor and healthy ingredients
Healthy, because
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Nutritional values
The red pigment betanin in beet has antioxidant properties and protects our body cells from free radical damage. Vegetables and legumes provide a good load of fiber, which naturally stimulates digestion and provides a long-lasting feeling of satiety.
If you get some, you should reach for risotto rice in the whole-grain variety: This has a slightly longer cooking time, but also contains more vitamins, minerals and fiber than white rice. Spontaneous use canned ones instead of dried kidney beans. The wine can also be easily replaced with more broth, if desired.
(Percentage of daily recommendation)
| Calorie | 491 cal. | (23 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 79 g | (53 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.8 g | (39 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 1.2 mg | (10 %) | ||
| Vitamin K | 215.9 μg | (360 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 203.3 μg | (68 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 7 μg | (16 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 1,284 mg | (32 %) | ||
| Calcium | 244 mg | (24 %) | ||
| Magnesium | 118 mg | (39 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 14.5 μg | (7 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 158.8 mg | |||
| Cholesterol | 12.5 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 4 ½ ozs dried Kidney beans
- 1 onion
- 9 ozs beets
- 11 ozs hot Vegetable broth
- 18 ozs Beet juice
- 2 ozs young Kale
- salt
- 1 Tbsp olive oil
- ¼ oz butter (2 TSP)
- 9 ozs risotto rice
- 3 ½ ozs Red wine
- 1 ½ ozs Parmesan
- peppers
- 1 Tbsp lemon juice
Preparation steps
Soak beans in water overnight. The next day, drain and cook in 6 cups water over low heat for 50-60 minutes until tender. Meanwhile, peel and finely dice onion. Clean beet, peel, and cut into small cubes. Mix broth with juice. Clean kale, wash, pluck leaves from thick leaf veins, chop and cook in boiling salted water for 5 minutes. Drain and allow to drain.
Heat oil and 1 tsp. butter in a saucepan. Sauté onion for 2 minutes over medium heat. Add risotto rice and beet cubes and sauté for 2 minutes. Deglaze with red wine, let simmer a bit, add about 7 ounces juice-broth mixture, and let it be absorbed by the rice. Then gradually add more juice-broth mixture; cook the rice in this way for 15-20 minutes; it should still have a slight bite. Drain the beans, add them to the rice and cook for 5 minutes.
Grate the Parmesan cheese. Stir remaining butter and Parmesan into risotto, season with salt, pepper and lemon juice. Divide 3/4 of the kale leaves among plates and arrange the risotto on top; cut remaining kale leaves into fine strips and sprinkle on top.
