Eat Smarter USA | Eat Healthy. Live Smarter.

Ingredients

for
4
Print
White Risotto

White Risotto

with Salsify and Avocado Puree
1 hr
Time:
350
calories
Calories:
Health Score:
95 / 100
Ingredientsfor  
Ingredients
3 small onions (about 100 grams)
1 garlic clove
2 Parsnips (about 140 grams)
1 pc Celery root (about 200 grams)
3 Tbsps White vinegar
1 lb Salsify
2 Tbsps Canola oil
6 ozs Arborio rice
1 ¾ cups vegetable stock
1 tsp fennel seeds
1 lemon
3 sprigs parsley (or chervil)
1 large ripe Avocado (290 grams)
salt
Japanese sansho pepper
¾ cup milk
How healthy are the main ingredients?
parsleyoniongarlic cloveParsnipSalsifylemon
Preparation
1.
White Risotto preparation step 1

Peel onions and garlic. Cut onions into small dice and finely chop garlic.  

2.
White Risotto preparation step 2

Peel and finely chop parsnips and celery root.

3.
White Risotto preparation step 3

Mix vinegar with 1 liter (approximately 4 cups) cold water. Rinse salsify under running cold water and peel with a vegetable peeler. Immediately place it in the vinegar solution, so it does not turn brown.

4.
White Risotto preparation step 4

Cut salsify into 1 cm (approximately 1/2-inch) thick slices and place slices back into the vinegar solution.

5.
White Risotto preparation step 5

Heat canola oil in a pot. Add chopped garlic, onions, parsnips and celery root. Sauté over medium heat for 3-4 minutes.

6.
White Risotto preparation step 6

Add rice and sauté briefly. Pour in half of the broth, bring to a boil and simmer covered on low heat for about 8 minutes.

7.
White Risotto preparation step 7

Meanwhile, toast fennel seeds in a dry pan until fragrant, then allow to cool. Cut lemon in half and squeeze out juice. Rinse the parsley, shake dry, pick off the leaves and coarsely chop. Finely crush the fennel seeds in a mortar.   

8.
White Risotto preparation step 8

Add salsify and the remaining broth to the risotto. Cover and cook for an additional 5 minutes.

9.
White Risotto preparation step 9

Cut avocado in half and remove the pit.  Using a spoon, remove the flesh and roughly chop.

10.
White Risotto preparation step 10

Mix avocado with 2 tablespoons of lemon juice and puree with an immersion blender. Season with salt, fennel seeds, sancho pepper and lemon juice to taste.

11.
White Risotto preparation step 11

Add milk to risotto and cook for another 5 minutes. Season to taste with salt. Portion risotto and top each serving with a scoop of avocado puree.  Garnish with parsley and serve immediately.   

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie350 cal.(17 %)
Protein9 g(9 %)
Fat14 g(12 %)
Carbohydrates45 g(30 %)
Sugar added0 g(0 %)
Roughage11 g(37 %)
Healthy, because

Healthy, because

Black salsifies contribute a thick package of nutrients here: They are distinguished by their high content of vitamins B, E and C; they also contain a lot of minerals such as phosphorus and also protein and calcium. The avocado provides valuable unsaturated fatty acids.

Even smarter

Even smarter

White risotto rice is also a great source of fibre, as black salsify is particularly rich in inulin. The soluble fibre has been proven to have an extremely positive influence on fat metabolism and intestinal flora.

Ausgabe 02/24

Lust auf noch mehr kulinarische Highlights? Für nur 19,60 Euro im Jahr erhalten Sie 4 Magazine direkt nach Hause. In der aktuellen Ausgabe nehmen wir die 100 gängigsten Ernährungsmythen unter die Lupe. Neben 77 Schlank-Rezepten geben unsere Expert:innen die genialsten Tipps, wie Sie Ihre Darmflora ins Gleichgewicht bringen, das Bauchfett wieder loswerden und mit mehr Achtsamkeit besser schlafen.