Vegan Parsnip Risotto with Pomegranate
Vegan Parsnip risotto with Pomegranate - Winter vegetables say hello to fruity pomegranate! Photo: Maren Baumgarten
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.
(Percentage of daily recommendation)
| Calorie | 507 cal. | (24 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 82 g | (55 %) | ||
| Sugar added | 3.6 g | (14 %) | ||
| Roughage | 22.5 g | (75 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.6 mg | (63 %) | ||
| Vitamin K | 21.9 μg | (37 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.8 mg | (32 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 99 μg | (33 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 5.5 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 726 mg | (18 %) | ||
| Calcium | 93 mg | (9 %) | ||
| Magnesium | 67 mg | (22 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 167 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 14 ozs Parsnips
- 3 Tbsps lemon juice
- salt
- 1 onion
- 2 garlic cloves
- 6 ozs Celery root
- 4 Tbsps olive oil
- 12 ozs Arborio rice
- 6 ozs vegan white wine
- 26 ozs Vegetable broth
- 2 Tbsps Nutritional yeast
- peppers
- 1 pomegranate
- 2 sprigs rosemary
- 1 Tbsp Raw cane sugar
Kitchen utensils
Preparation steps
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.
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.
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.
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.
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.
Divide the risotto into four bowls and serve with caramelized parsnips, pomegranate seeds and rosemary.
