Variation On A Classic Dish

Vegan Parsnip Risotto with Pomegranate

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Average: 5 (5 votes)
(5 votes)
Vegan Parsnip Risotto with Pomegranate

Vegan Parsnip risotto with Pomegranate - Winter vegetables say hello to fruity pomegranate! Photo: Maren Baumgarten

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Health Score:
8,3 / 10
Difficulty:
moderate
Difficulty
Preparation:
1 hr
Preparation
Calories:
507
calories
Calories

Healthy, because

Even smarter

Nutritional values

Parnisps are an under-utilized but nutritious root vegetable. It scores especially with high fiber and potassium, vitamin C and B6/folate, as well as anti-inflammatory properites. The pomegranate can also promote our digestion through bitter substances and at the same time counteracts inflammation.

This vegan risotto is well suited for a festive meal because of its noble vegetables and the small pomegranate seeds that look like diamonds. 

1 serving contains
(Percentage of daily recommendation)
Calorie507 kcal(24 %)
Protein9 g(9 %)
Fat11 g(9 %)
Carbohydrates82 g(55 %)
Sugar added3.6 g(14 %)
Roughage22.5 g(75 %)
1 Portion
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E7.6 mg(63 %)
Vitamin K21.9 μg(37 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin3.8 mg(32 %)
Vitamin B₆0.3 mg(21 %)
Folate99 μg(33 %)
Pantothenic acid1.1 mg(18 %)
Biotin5.5 μg(12 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C13 mg(14 %)
Potassium726 mg(18 %)
Calcium93 mg(9 %)
Magnesium67 mg(22 %)
Iron4.9 mg(33 %)
Iodine11 μg(6 %)
Zinc1.9 mg(24 %)
Saturated fatty acids1.7 g
Uric acid167 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
14 ounces Parsnips
3 tablespoons lemon juice
salt
1 onion
2 garlic
6 ounces Celery root
4 tablespoons olive oil
12 ounces Arborio rice
6 ounces vegan white wine
26 ounces Vegetable broth
2 tablespoons Nutritional yeast
peppers
1 pomegranate
2 sprigs rosemary
1 tablespoon Raw cane sugar
How healthy are the main ingredients?
Parsnipolive oilrosemarysaltoniongarlic
Preparation

Kitchen utensils

2 Rubber gloves, 1 Peeler, 2 Pots, 1 Non-stick pan

Preparation steps

1.

Clean and wash the parsnips, peel them, and immediately place them in water with 2 tbsp. lemon juice so that they do not brown. Cut into pieces and put them back into the lemon water.

2.

Bring about 34 ounces of water to a boil, add salt, the remaining lemon juice and cook the drained parsnips for about 10 minutes at medium heat, then drain.

3.

Peel onion, garlic and celery and cut into fine cubes. Heat 2 tbsp. oil in a saucepan, fry the cubes and rice for 3-4 minutes over medium heat. Add half of the parsnips and deglaze with white wine and a little stock.

4.

Let the liquid boil while stirring occasionally, then add stock again. Repeat until the rice is cooked after about 25 minutes. Season to taste with yeast flakes, salt and pepper.

5.

In the meantime, remove the seeds from the pomegranate. Wash the rosemary, shake dry and remove the needles. Heat the remaining oil in a frying pan, fry the remaining parsnips for about 5-7 minutes at medium heat, sprinkle with whole cane sugar and allow to caramelize.

6.

Divide the risotto into four bowls and serve with caramelized parsnips, pomegranate seeds and rosemary.