Risotto with Pumpkin, Beet and Goat Cheese
Risotto with pumpkin, beet and goat cheese - The perfect soul food for cool autumn days
Healthy, because
Even smarter
Nutritional values
With about 300 milligrams per 100 grams pumpkin has a high potassium content. This stimulates kidney and bladder activity and thus dehydrates. An optimal ratio between omega-3 and omega-6 fatty acids offers canola oil. This can inhibit inflammatory processes and strengthen the heart.
Don't like goat cheese? No problem: This risotto with pumpkin and beet also tastes great with Parmesan cheese or - if you want to keep it vegetarian - a hard cheese without animal rennet (for example Montello cheese).
(Percentage of daily recommendation)
| Calorie | 588 cal. | (28 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 68 g | (45 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.2 g | (31 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 9.2 mg | (77 %) | ||
| Vitamin K | 42.7 μg | (71 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8 mg | (67 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 170 μg | (57 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 14.2 μg | (32 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 52 mg | (55 %) | ||
| Potassium | 1,525 mg | (38 %) | ||
| Calcium | 162 mg | (16 %) | ||
| Magnesium | 135 mg | (45 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 126 mg | |||
| Cholesterol | 16 mg | |||
| Complete sugar | 19 g |
Ingredients
- Ingredients
- 22 ozs Hokkaido pumpkin (or butternut squash)
- 2 beets
- salt
- peppers
- 5 Tbsps Canola oil
- 10 ozs pumpkin flesh (e.g. nutmeg pumpkin)
- 2 shallots
- 1 garlic clove
- 1 organic lemon
- 9 ozs Risotto Arborio rice
- ¼ tsp ground Turmeric
- 2 ½ ozs Apple juice
- 26 ozs hot Vegetable broth
- 1 bay leaf
- 4 Tbsps walnut kernels (2 ounces)
- ½ bunch Fresh herbs (parsley, dill, etc)
- 3 ½ ozs Goat cheese
Preparation steps
Clean and wash the Hokkaido pumpkin, remove the core and cut the Hokkaido into thin slices. Clean and peel beet and cut into bite-sized cubes. Cover a baking tray with baking paper. Spread pumpkin on one half, and beet on the other. Season everything with salt and pepper, drizzle with 2 tablespoons of oil and bake in a preheated oven at 200 °C / 400 °F for 30-40 minutes until soft.
In the meantime, finely dice the pumpkin flesh. Peel the shallots and garlic and also cut into small cubes. Rinse the lemon in hot water, rub dry, grate the zest and squeeze out the juice.
Heat remaining oil in a saucepan. Sauté shallots and garlic for 3 minutes over medium heat. Add rice, turmeric and pumpkin cubes and sauté for 3 minutes. Deglaze with juice and let it boil down almost completely. Then pour in enough broth to just cover rice and pumpkin. Add bay leaf and half the lemon zest. Let the liquid boil down almost completely, stirring occasionally, add a little broth again, stir and let it boil down again. Continue in this way until the risotto is cooked until creamy and the rice still has a slight bite to it; this process takes a total of 30 minutes.
Meanwhile, toast walnuts in a hot pan without fat over medium heat for 3 minutes, then chop. Wash herbs, shake dry and chop.
Remove the bay leaf from the risotto. Season risotto with salt, pepper and lemon juice and crumble goat cheese on top. Top risotto with pumpkin, red beet and goat cheese with herbs, remaining lemon zest and walnuts.
