Sunflower seed risotto with asparagus, carrots and peas
Discover a delightful twist on a classic dish with our Sunflower Seed Risotto featuring fresh asparagus, carrots, and peas. This wholesome, vegan-friendly recipe combines nutty sunflower seeds and vibrant vegetables, creating a creamy and nutritious meal perfect for any occasion.
- 06 Apr 2024
- Cook time 45 min
- Prep time 15 min
- 4 Servings
- 10 Ingredients
Sunflower seed risotto with asparagus, carrots, and peas is a delightful and nutritious twist on the traditional risotto. This recipe swaps rice for sunflower seeds, giving it a unique flavor profile and a hefty dose of nutrients. Perfect for a wholesome dinner, this dish brings together the freshness of asparagus, the sweetness of carrots, and the tender bite of peas, all lifted with peppery watercress.
Ingredients:
Instructions:
- Begin by gathering all ingredients. Finely chop the onions, mince the garlic, and cut the asparagus into bite-sized pieces. Dice the carrots.
- Place the sunflower seeds in a bowl and cover them with water. Let them soak for at least 1 hour to soften. Drain and set aside.
- In a large skillet or sauté pan, heat the coconut oil over medium heat.
- Add the finely chopped onions and sauté until they become translucent, about 5 minutes.
- Add the minced garlic and a dash of salt, and cook for an additional 1-2 minutes until fragrant.
- Stir in the soaked and drained sunflower seeds, ensuring they are well mixed with the onions and garlic.
- Begin adding the vegetable broth, 1 cup at a time, stirring frequently. Allow each addition of broth to be absorbed by the seeds before adding more. This process will take about 20-25 minutes until the sunflower seeds are tender and creamy.
- While the seeds are simmering, bring a separate pot of water to a boil. Add the asparagus and carrots, and blanch them for 3-4 minutes until just tender.
- Drain the vegetables and set aside.
- If using fresh peas, blanch them for 1-2 minutes. If using frozen peas, there’s no need to blanch, just defrost them.
- Once the sunflower seeds have absorbed most of the broth and are tender, stir in the blanched asparagus, carrots, and peas. Cook for an additional 3-5 minutes to heat through and meld the flavors.
- Gently fold in the chopped watercress until it’s just wilted.
- Taste and adjust the seasoning, adding more salt if necessary.
- Serve the sunflower seed risotto warm, garnished with additional watercress if desired. Enjoy your healthy and hearty meal!
Tips:
- Soak the sunflower seeds overnight for a creamier texture in the risotto.
- Chop the vegetables uniformly to ensure even cooking.
- Sauté the onions and garlic until they are translucent to build a deep flavor base.
- Add the vegetable broth gradually and stir frequently to achieve a creamy consistency.
- Blanch the asparagus before adding it to maintain its bright color and crunch.
- Garnish with fresh watercress just before serving for an added pop of color and flavor.
This sunflower seed risotto with asparagus, carrots, and peas is a wholesome and satisfying meal that doesn’t lack in flavor or nutrition. With a base of nutrient-rich sunflower seeds and an array of fresh vegetables, this dish is both delicious and healthy. Enjoy this vibrant meal at any time of the year, and feel free to experiment by adding your favorite seasonal vegetables.
| Nutrition Facts | |
|---|---|
| Serving Size | 480 grams |
| Energy | |
| Calories 540kcal | 21% |
| Protein | |
| Protein 18g | 13% |
| Carbohydrates | |
| Carbohydrates 36g | 11% |
| Fiber 13g | 35% |
| Sugar 11g | 11% |
| Fat | |
| Fat 40g | 46% |
| Saturated 7g | 22% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 530ug | 59% |
| Choline 70mg | 13% |
| Vitamin B1 0.39mg | 33% |
| Vitamin B2 0.41mg | 31% |
| Vitamin B3 7mg | 43% |
| Vitamin B6 0.88mg | 52% |
| Vitamin B9 240ug | 61% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 24mg | 27% |
| Vitamin E 20mg | 130% |
| Vitamin K 90ug | 73% |
| Minerals | |
| Calcium, Ca 130mg | 10% |
| Copper, Cu 1.52mg | 0% |
| Iron, Fe 5mg | 46% |
| Magnesium, Mg 120mg | 30% |
| Phosphorus, P 930mg | 74% |
| Potassium, K 1130mg | 33% |
| Selenium, Se 60ug | 105% |
| Sodium, Na 640mg | 43% |
| Zinc, Zn 4.64mg | 42% |
| Water | |
| Water 380g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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