Multigrain Risotto

Vegetarian
Very Healthy
Health score
100%
Multigrain Risotto
45 min.
8
270kcal

Suggestions

Ingredients

  • 0.3 cup brown rice uncooked
  • 1.8 pound butternut squash 
  • 0.3 cup carrots chopped
  • 0.3 cup celery chopped
  • 0.3 cup pumpkinseed kernels unsalted toasted
  • 0.5 cup cooking wine dry white
  • ounces fontina shredded
  • 0.5 cup chives fresh chopped
  • 0.5 cup parsley fresh chopped
  • tablespoon sage fresh chopped
  • tablespoon thyme leaves fresh chopped
  •  garlic cloves minced
  • 0.8 cup leek chopped
  • tablespoon olive oil 
  • tablespoon olive oil extra-virgin
  • 0.3 cup pearl barley uncooked
  • 0.3 teaspoon pepper 
  • cup peas green frozen thawed
  • 0.5 teaspoon salt 
  • teaspoon sherry vinegar 
  • cups shiitake mushroom caps thinly sliced
  • cup tomatoes chopped
  • 0.3 cup water 
  • 0.5 cup water 
  • 3.5 cups water 
  • 0.3 cup rice wild uncooked

Equipment

  • frying pan
  • baking sheet
  • sauce pan
  • oven
  • blender

Directions

  1. Place squash on a baking sheet, and bake at 400 for 1 hour or until tender; let cool. Peel squash, and cut in half lengthwise; discard seeds and membrane. Mash pulp.
  2. Combine mashed squash, 1/4 cup water, truffle oil, and vinegar in a blender, and process until smooth; set aside.
  3. Place barley in a large nonstick skillet, and cook over medium heat 4 minutes or until toasted. Set aside.
  4. Bring 3 1/2 cups water to a boil in a large saucepan.
  5. Add rices; cover, reduce heat, and simmer 10 minutes. Stir in toasted barley; cover and simmer 40 minutes or until grains are tender. Set aside.
  6. Heat 1 tablespoon olive oil in skillet over medium-high heat.
  7. Add mushroom caps, leek, carrot, celery, and garlic; saut 5 minutes.
  8. Add 1/4 cup water, and cook 1 minute.
  9. Add wine, and cook 2 minutes or until liquid evaporates. Stir in squash mixture, grains, green peas, and next 6 ingredients (green peas through thyme); cook 2 minutes or until thoroughly heated.
  10. Remove from heat; stir in cheese, salt, and pepper.
  11. Sprinkle with pumpkinseed kernels.

Nutrition Facts

Calories270kcal
Protein13.72%
Fat22.84%
Carbs63.44%

Properties

Glycemic Index
70.74
Glycemic Load
9.17
Inflammation Score
-10
Nutrition Score
32.587391117345%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Hesperetin
0.06mg
Naringenin
0.18mg
Apigenin
8.22mg
Luteolin
0.49mg
Isorhamnetin
0.17mg
Kaempferol
0.57mg
Myricetin
0.61mg
Quercetin
0.29mg

Nutrients percent of daily need

Calories:270.47kcal
13.52%
Fat:7.06g
10.86%
Saturated Fat:2.01g
12.57%
Carbohydrates:44.14g
14.71%
Net Carbohydrates:35.23g
12.81%
Sugar:7.83g
8.69%
Cholesterol:8.22mg
2.74%
Sodium:248.36mg
10.8%
Alcohol:1.54g
100%
Alcohol %:0.43%
100%
Protein:9.55g
19.09%
Vitamin A:12427.04IU
248.54%
Copper:2.7mg
134.79%
Vitamin K:82.52µg
78.59%
Manganese:1.25mg
62.68%
Vitamin C:40.24mg
48.78%
Vitamin B3:7.5mg
37.5%
Fiber:8.91g
35.65%
Vitamin B6:0.68mg
34.1%
Phosphorus:293.03mg
29.3%
Potassium:960mg
27.43%
Magnesium:107.85mg
26.96%
Vitamin B5:2.46mg
24.65%
Vitamin B2:0.36mg
21.45%
Folate:84.98µg
21.25%
Zinc:2.72mg
18.14%
Selenium:11.91µg
17.01%
Vitamin B1:0.25mg
16.7%
Iron:2.78mg
15.43%
Vitamin E:2.3mg
15.3%
Calcium:133.06mg
13.31%
Vitamin D:0.49µg
3.3%
Vitamin B12:0.12µg
1.98%
Source:My Recipes