1 serving of sunflower seed risotto contains 562 Calories. The macronutrient breakdown is 25% carbs, 62% fat, and 13% protein. This is a good source of protein (36% of your Daily Value), fiber (47% of your Daily Value), and potassium (24% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 480 minutes
- Cook Time
- 45 minutes
Ingredients
Coconut oil
1 tbsp or 14g
Directions
- Soak the sunflower seeds 8–12 hours in well-salted water, using enough to cover the seeds by 2–3 inches. Drain and rinse thoroughly.
- Blend half of the soaked seeds with the measured water until completely smooth to make a sunflower cream; set aside.
- Bring a large pot of well-salted water to a boil for blanching the vegetables; prepare an ice bath.
- In a separate stockpot, melt the coconut oil over medium heat. Add the onions and cook, stirring, until translucent, then add the garlic and cook until fragrant, about 2 minutes.
- Stir in the remaining sunflower seeds and about two-thirds of the broth. Simmer gently, covered, stirring occasionally, until the seeds are just al dente, adding more broth as needed.
- Fold in the sunflower cream and heat gently until creamy. Adjust seasoning to taste, then stir in the watercress just to wilt.
- Blanch the carrots for about 4 minutes, asparagus for 3 minutes, and peas for 2 minutes. Transfer each to the ice bath to stop cooking, then drain well.
- Spoon the risotto into bowls and top with the blanched vegetables. Finish with a drizzle of olive oil and a squeeze of lemon juice.
Nutrition Facts
For 1 serving of sunflower seed risotto (550g)
Nutrient | Value | %DV |
---|---|---|
Calories | 562 | |
Fats | 41g | 53% |
Saturated fats | 7g | 35% |
Trans fats | 0g | |
Cholesterol | 0mg | 0% |
Sodium | 4292mg | 187% |
Carbs | 37g | 13% |
Net carbs | 24g | |
Fiber | 13g | 47% |
Sugar | 10g | |
Protein | 20g | |
Calcium | 130mg | 13% |
Iron | 5mg | 63% |
Potassium | 1136mg | 24% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 1751μg | |
Beta carotene | 5170μg | |
Caffeine | 0mg | |
Choline | 68mg | 12% |
Copper | 1mg | 165% |
Fluoride | 2μg | |
Folate (B9) | 241μg | 60% |
Lycopene | 0.5μg | |
Magnesium | 125mg | 30% |
Manganese | 2mg | 84% |
Niacin | 7mg | 42% |
Pantothenic acid | 6mg | 111% |
Phosphorus | 928mg | 133% |
Retinol | 0μg | |
Riboflavin (B2) | 0.4mg | 30% |
Selenium | 59μg | 108% |
Theobromine | 0mg | |
Thiamine | 0.3mg | 27% |
Vitamin A IU | 10077IU | |
Vitamin A | 504μg | 56% |
Vitamin B12 | 0μg | 0% |
Vitamin B6 | 1mg | 63% |
Vitamin C | 27mg | 30% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 20mg | 133% |
Vitamin K | 89μg | 74% |
Zinc | 5mg | 42% |
Sugars | ||
Sugar | 10g | |
Sucrose | 4g | |
Glucose | 2g | |
Fructose | 2g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 2g | |
Fats | ||
Saturated fats | 7g | 35% |
Monounsaturated fats | 9g | |
Polyunsaturated fats | 24g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 2g | |
Aspartic acid | 2g | |
Cystine | 0.3g | |
Glutamic acid | 4g | |
Glycine | 1g | |
Histidine | 0.5g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 1g | |
Lysine | 1g | |
Methionine | 0.3g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.2g | |
Tyrosine | 0.5g | |
Valine | 1g |