For Swedish chef Niklas Ekstedt, co-author of the new Happy Food For Life, healthy, gut-friendly food needs to still be satisfying.
This buckwheat risotto is flavoursome, nutritious and makes for a hearty meal too.
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Nutrition Facts
Buckwheat risotto with fennel and pea sprout salad
Amount Per Serving
Calories 1279
Calories from Fat 549
% Daily Value*
Fat 61g94%
Saturated Fat 21g131%
Trans Fat 1g
Polyunsaturated Fat 10g
Monounsaturated Fat 24g
Cholesterol 98mg33%
Sodium 1091mg47%
Potassium 2111mg60%
Carbohydrates 147g49%
Fiber 24g100%
Sugar 21g23%
Protein 50g100%
Vitamin A 1112IU22%
Vitamin C 24mg29%
Calcium 713mg71%
Iron 7mg39%
* Percent Daily Values are based on a 2000 calorie diet.
Buckwheat risotto with fennel and pea sprout salad
Made with buckwheat instead of rice, this creamy risotto is flavoured with fennel and beetroot.
Servings: 2
Calories: 1279kcal
Equipment
- Saucepan
- Mandoline
Ingredients
- 2 shallots
- 300 g crushed buckwheat
- 3 tbsp cold-pressed rapeseed oil
- 600 ml chicken stock
- 150 g Västerbottensost cheese (or aged Cheddar cheese)
- 4 tbsp crème fraîche
- 1 tbsp fennel seeds
- 1 bulb of fennel
- 3-5 cooked beetroot
- pea sprouts or green leaves or herbs (like basil or oregano) to serve
Method
- Peel and chop the shallots.
- Sauté the shallots and buckwheat in the rapeseed oil for four to five minutes in a wide, thick-bottomed saucepan.
- Stir and add the chicken stock, a little at a time. Allow the liquid to reduce and add more stock while stirring until there’s still a little bite in the buckwheat.
- Grate half of the cheese into the pan and add the crème fraîche.
- Toast the fennel seeds in a pan over a medium heat.
- Thinly slice the fennel – this is easiest on a mandoline.
- Cut the cooked beetroot into wedges.
- Top the buckwheat risotto with toasted fennel seeds, sliced fresh fennel and beetroot. Shave the rest of the cheese over.
- Add a few pea sprouts, green leaves or herbs.
Nutrition
Calories: 1279kcal | Carbohydrates: 147g | Protein: 50g | Fat: 61g | Saturated Fat: 21g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 24g | Trans Fat: 1g | Cholesterol: 98mg | Sodium: 1091mg | Potassium: 2111mg | Fiber: 24g | Sugar: 21g | Vitamin A: 1112IU | Vitamin C: 24mg | Calcium: 713mg | Iron: 7mg
Happy Food For Life by Niklas Ekstedt and Henrik Ennart, photography by David Loftus, is published by Bloomsbury Publishing.
Happy Food for Life: Health, food & happiness
- Amazon Kindle Edition
- Ennart, Henrik (Author)
- English (Publication Language)
Last update on 2024-04-19 / Affiliate links / Images from Amazon Product Advertising API
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