Bulgur Risotto with Roasted Garlic and Butternut Squash

Health score
42%
Bulgur Risotto with Roasted Garlic and Butternut Squash
45 min.
6
253kcal

Suggestions

Ingredients

  • 1.5 cups bulgur uncooked
  • cups butternut squash cubed peeled () ( 1 1/4 pounds)
  • 0.5 cup cooking wine dry white
  • tablespoon parsley fresh chopped
  • teaspoon sage fresh chopped
  •  garlic cloves unpeeled
  • teaspoons olive oil divided
  • ounces parmigiano-reggiano cheese grated
  • teaspoon salt 
  • cups water 

Equipment

  • frying pan
  • sauce pan
  • oven
  • roasting pan

Directions

  1. Preheat oven to 40
  2. Combine squash and garlic in a shallow roasting pan.
  3. Drizzle with 2 teaspoons oil, tossing gently to coat.
  4. Bake at 400 for 20 minutes or until squash is tender, stirring once.
  5. Let cool 10 minutes. Peel garlic; chop. Discard skins.
  6. Combine water and salt in a medium saucepan, and bring to a simmer (do not boil). Keep warm over low heat.
  7. Heat 2 teaspoons oil in a medium saut pan over medium heat.
  8. Add bulgur; cook 2 minutes, stirring constantly.
  9. Add wine; cook 2 minutes or until liquid is nearly absorbed, stirring constantly.
  10. Add warm salted water, 1/2 cup at a time, stirring frequently until each portion of warm salted water is absorbed before adding the next (about 27 minutes total). Stir in squash and garlic; cook 3 minutes or until thoroughly heated.
  11. Remove from heat; stir in parsley and sage.
  12. Sprinkle each serving with cheese.

Nutrition Facts

Calories253kcal
Protein16.45%
Fat24.65%
Carbs58.9%

Properties

Glycemic Index
25.17
Glycemic Load
10.05
Inflammation Score
-10
Nutrition Score
20.699565295292%

Flavonoids

Malvidin
0.01mg
Catechin
0.15mg
Epicatechin
0.11mg
Hesperetin
0.08mg
Naringenin
0.08mg
Apigenin
1.44mg
Luteolin
0.01mg
Kaempferol
0.02mg
Myricetin
0.17mg
Quercetin
0.08mg

Nutrients percent of daily need

Calories:253.42kcal
12.67%
Fat:6.91g
10.62%
Saturated Fat:2.8g
17.52%
Carbohydrates:37.14g
12.38%
Net Carbohydrates:29.2g
10.62%
Sugar:2.03g
2.26%
Cholesterol:9.64mg
3.21%
Sodium:635.39mg
27.63%
Alcohol:2.06g
100%
Alcohol %:0.76%
100%
Protein:10.37g
20.74%
Vitamin A:7611.38IU
152.23%
Manganese:1.34mg
66.83%
Copper:1.23mg
61.41%
Fiber:7.93g
31.74%
Phosphorus:236.7mg
23.67%
Magnesium:93.32mg
23.33%
Calcium:232.01mg
23.2%
Vitamin C:16.83mg
20.41%
Vitamin B6:0.3mg
15.03%
Vitamin K:14.36µg
13.68%
Vitamin B3:2.73mg
13.63%
Potassium:438.4mg
12.53%
Vitamin B1:0.17mg
11.15%
Vitamin E:1.45mg
9.68%
Iron:1.69mg
9.37%
Zinc:1.27mg
8.5%
Folate:30.68µg
7.67%
Vitamin B5:0.75mg
7.45%
Selenium:4.93µg
7.05%
Vitamin B2:0.11mg
6.46%
Vitamin B12:0.17µg
2.83%
Source:My Recipes