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.
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.
(Percentage of daily recommendation)
|Calorie||350 kcal||(17 %)|
|Protein||9 g||(9 %)|
|Fat||14 g||(12 %)|
|Carbohydrates||45 g||(30 %)|
|Sugar added||0 g||(0 %)|
|Roughage||11 g||(37 %)|
|Vitamin A||0.1 mg||(13 %)|
|Vitamin D||1.9 μg||(10 %)|
|Vitamin E||3.6 mg||(30 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||5.3 mg||(44 %)|
|Vitamin B₆||0.7 mg||(50 %)|
|Folate||100 μg||(33 %)|
|Pantothenic acid||1.3 mg||(22 %)|
|Biotin||5.3 μg||(12 %)|
|Vitamin B₁₂||0.2 μg||(7 %)|
|Vitamin C||24 mg||(25 %)|
|Potassium||1,087 mg||(27 %)|
|Calcium||180 mg||(18 %)|
|Magnesium||61 mg||(20 %)|
|Iron||2.5 mg||(17 %)|
|Iodine||13 μg||(7 %)|
|Zinc||1.9 mg||(24 %)|
|Saturated fatty acids||3.4 g|
|Uric acid||95 mg|
Peel onions and garlic. Cut onions into small dice and finely chop garlic.
Peel and finely chop parsnips and celery root.
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.
Cut salsify into 1 cm (approximately 1/2-inch) thick slices and place slices back into the vinegar solution.
Heat canola oil in a pot. Add chopped garlic, onions, parsnips and celery root. Sauté over medium heat for 3-4 minutes.
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.
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.
Add salsify and the remaining broth to the risotto. Cover and cook for an additional 5 minutes.
Cut avocado in half and remove the pit. Using a spoon, remove the flesh and roughly chop.
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.
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.