Oat Risotto with Roasted Cauliflower

Gluten Free
Health score
10%
Oat Risotto with Roasted Cauliflower
75 min.
4
502kcal

Suggestions

Ingredients

  • head cauliflower 
  • cups chicken broth 
  • tablespoons flat-leaf parsley fresh chopped
  • cloves garlic finely chopped
  • servings kosher salt and ground pepper black finely
  • tablespoons olive oil extra-virgin
  •  onion chopped
  • 0.5 cup parmesan finely grated
  • cup steel-cut oats 
  • tablespoons butter unsalted
  • 0.5 cup white wine 

Equipment

  • baking sheet
  • sauce pan
  • oven
  • pot

Directions

  1. Preheat the oven to 425 degrees F.
  2. Cut the cauliflower into 1/2-inch pieces and toss with 2 tablespoons of the oil, 1 teaspoon salt and 1/2 teaspoon pepper.
  3. Spread on a baking sheet and roast until golden, about 45 minutes.
  4. Combine the broth and 1 cup water in a saucepan and bring to a bare simmer.
  5. Heat the remaining 3 tablespoons oil in a medium, heavy pot over medium-high heat until hot.
  6. Add the garlic, onions, 1 teaspoon salt and 1/2 teaspoon pepper, and cook until softened, about 8 minutes. Stir in the oats and wine, and boil until the liquid is reduced by half, about 2 minutes.
  7. Stir in the simmering broth 1 cup at a time, adding more after half of the liquid has evaporated. Continue stirring until the oats are tender, 35 to 40 minutes. Use all of the broth. Stir in the butter, cheese and parsley and season with salt and pepper.
  8. Serve immediately, topped with the roasted cauliflower and parsley.

Nutrition Facts

Calories502kcal
Protein13.01%
Fat55.05%
Carbs31.94%

Properties

Glycemic Index
63
Glycemic Load
14.94
Inflammation Score
-7
Nutrition Score
19.006087028462%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Hesperetin
0.12mg
Naringenin
0.11mg
Apigenin
4.37mg
Luteolin
0.18mg
Isorhamnetin
1.38mg
Kaempferol
0.73mg
Myricetin
0.34mg
Quercetin
6.42mg

Nutrients percent of daily need

Calories:501.78kcal
25.09%
Fat:30.28g
46.59%
Saturated Fat:8.7g
54.4%
Carbohydrates:39.53g
13.18%
Net Carbohydrates:31.65g
11.51%
Sugar:5.61g
6.23%
Cholesterol:29.42mg
9.81%
Sodium:1338.43mg
58.19%
Alcohol:3.09g
100%
Alcohol %:0.68%
100%
Protein:16.1g
32.21%
Vitamin C:74.68mg
90.53%
Vitamin K:66.75µg
63.57%
Fiber:7.88g
31.52%
Manganese:0.48mg
24.24%
Calcium:229.53mg
22.95%
Folate:91.67µg
22.92%
Vitamin E:2.97mg
19.77%
Vitamin B2:0.32mg
18.82%
Phosphorus:181.57mg
18.16%
Vitamin B6:0.35mg
17.7%
Potassium:578.92mg
16.54%
Iron:2.98mg
16.54%
Vitamin B5:1.12mg
11.2%
Vitamin B1:0.16mg
10.62%
Magnesium:37.62mg
9.41%
Vitamin A:448.21IU
8.96%
Selenium:5.41µg
7.73%
Vitamin B3:1.52mg
7.58%
Zinc:1.08mg
7.17%
Copper:0.13mg
6.41%
Vitamin B12:0.22µg
3.68%
Vitamin D:0.17µg
1.12%