Vegan Beet Risotto
Do you suffer from high blood pressure? Then eat more beets! The nitrate it contains can significantly improve your blood pressure. Poppy seeds contribute to strong bones because the tiny grains contain a lot of calcium. Red grapes have a lot of antioxidants to offer. This promotes cell protection and thus slows down the aging process.
Vegan Beet risotto can also be refined with other types of fruit: How about diced apples or pears, for example? If you like, garnish the creamy rice dish with some fresh thyme.
(Percentage of daily recommendation)
| Calorie | 415 cal. | (20 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 61 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.6 g | (19 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 10.3 μg | (17 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.2 mg | (27 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 90 μg | (30 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 6.8 μg | (15 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 521 mg | (13 %) | ||
| Calcium | 151 mg | (15 %) | ||
| Magnesium | 74 mg | (25 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 95 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 9 ozs Beets
- 1 red onion
- 2 Tbsps olive oil
- 8 ozs risotto rice
- 28 ozs Vegetable broth
- 5 ozs red Grape
- 2 Tbsps walnut kernels
- 2 Tbsps Poppy seeds
- salt
- peppers
Preparation steps
Peel and grate beet tubers. Peel and finely dice the onion. Heat 1 tablespoon oil in a pot. Add onion and rice and sauté for 2 minutes over medium heat. Mix in beet, deglaze with some broth, and let evaporate. Then add about 7 ounces of broth and let rice absorb it, stirring occasionally. Continue to add broth in portions, cooking the rice in this way for 15-20 minutes; it should still have a slight bite (al dente).
Meanwhile, wash, sort and pat dry grapes; coarsely chop walnuts. Fry both in a pan in the remaining oil for 5 minutes over medium heat until golden brown.
Stir poppy seeds into the risotto and season with salt and pepper. Arrange beet risotto vegan on plates and spread grape-walnut mix on top.