Sunflower Seed Risotto

Ingredients

• Sunflower seed kernels

  Seeds, dry roasted, without salt

  10 oz or 284g

• Salt

  Table

  2 tbsp or 36g

• Water

  Plain, clean water

  1 cup or 237g

• Coconut oil

  1 tbsp or 14g

• Onions

  Raw

  2 medium or 220g

• Garlic

  Raw

  4 cloves, minced or 12g

• Vegetable Broth

  From bouillons. Low sodium

  3 cup or 720g

• Asparagus

  Raw

  16 spear, medium or 256g

• Carrots

  Raw

  4 small or 200g

• Peas

  Green, frozen, unprepared

  1 cup or 134g

• Watercress

  Raw

  2 cup, chopped or 68g

• Olive oil

  Salad or cooking

  2 tsp or 9g

• Lemon juice

  Raw

  2 tsp or 10g

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.