Sunflower Seed Risotto

Sunflower Seed Risotto
Fat 62%Carbs 25%Protein 13%
Percent Calories

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

Directions

  1. 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.
  2. Blend half of the soaked seeds with the measured water until completely smooth to make a sunflower cream; set aside.
  3. Bring a large pot of well-salted water to a boil for blanching the vegetables; prepare an ice bath.
  4. 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.
  5. 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.
  6. Fold in the sunflower cream and heat gently until creamy. Adjust seasoning to taste, then stir in the watercress just to wilt.
  7. 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.
  8. 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)

NutrientValue%DV
Calories562
Fats41g 53%
Saturated fats7g 35%
Trans fats0g
Cholesterol0mg 0%
Sodium4292mg 187%
Carbs37g 13%
Net carbs24g
Fiber13g 47%
Sugar10g
Protein20g
Calcium130mg 13%
Iron5mg 63%
Potassium1136mg 24%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene1751μg
Beta carotene5170μg
Caffeine0mg
Choline68mg 12%
Copper1mg 165%
Fluoride2μg
Folate (B9)241μg 60%
Lycopene0.5μg
Magnesium125mg 30%
Manganese2mg 84%
Niacin7mg 42%
Pantothenic acid6mg 111%
Phosphorus928mg 133%
Retinol0μg
Riboflavin (B2)0.4mg 30%
Selenium59μg 108%
Theobromine0mg
Thiamine0.3mg 27%
Vitamin A IU10077IU
Vitamin A504μg 56%
Vitamin B120μg 0%
Vitamin B61mg 63%
Vitamin C27mg 30%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E20mg 133%
Vitamin K89μg 74%
Zinc5mg 42%
Sugars
Sugar10g
Sucrose4g
Glucose2g
Fructose2g
Lactose0g
Maltose0g
Galactose0g
Starch2g
Fats
Saturated fats7g 35%
Monounsaturated fats9g
Polyunsaturated fats24g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine2g
Aspartic acid2g
Cystine0.3g
Glutamic acid4g
Glycine1g
Histidine0.5g
Hydroxyproline0g
Isoleucine1g
Leucine1g
Lysine1g
Methionine0.3g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.2g
Tyrosine0.5g
Valine1g