Buckwheat Risotto with Mushrooms and Kale
Buckwheat risotto with mushrooms and kale - Italian classic meets superfoods!
Healthy, because
Even smarter
Nutritional values
Armed against colds: Cabbage is a real vitamin C miracle and activates our immune system and metabolism. Mushrooms provide plenty of fiber, which stimulates digestion.
If you prefer vegetarian, simply omit the ham or replace it with diced smoked tofu. If cabbage or kale is not in season, you can replace it with spinach, for example.
(Percentage of daily recommendation)
| Calorie | 388 cal. | (18 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 54 g | (36 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.6 g | (25 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 551 μg | (918 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 12.7 mg | (106 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 125 μg | (42 %) | ||
| Pantothenic acid | 3.1 mg | (52 %) | ||
| Biotin | 20.9 μg | (46 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 824 mg | (21 %) | ||
| Calcium | 176 mg | (18 %) | ||
| Magnesium | 128 mg | (43 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 219 mg | |||
| Cholesterol | 12 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 9 ozs Buckwheat
- 1 shallot
- 2 garlic cloves
- 2 Tbsps dried Porcini mushroom
- 36 ozs Vegetable broth
- 3 ½ ozs ham
- 30 ozs mixed wild Mushrooms (e.g. enoki, shiitake, mushrooms or wild mushrooms)
- 3 Tbsps olive oil
- salt
- peppers
- 6 ozs Kale (or cabbage)
Preparation steps
Rinse buckwheat and drain. Peel and finely chop shallot and garlic. Finely chop dried porcini mushrooms, bring to a boil with broth and 9 ounces water in a saucepan, then keep warm. Cut ham into fine strips. Clean mushrooms, cut larger ones into pieces, pluck enoki apart if necessary.
Heat 1 tablespoon of oil in a frying pan. Fry ham in it for 3-4 minutes over medium heat until crispy; then remove and drain. Heat remaining oil and sauté mushrooms in it for 5 minutes, then remove half and set aside. Add shallot and sauté over medium heat for 2 minutes. Mix in garlic and buckwheat and sauté for 1 minute, adding salt and pepper. Deglaze with about 6-7 ounces of hot broth, let the liquid boil away and cook buckwheat, stirring, for 8-10 minutes, repeatedly adding a little broth.
At the same time, clean and wash the cabbage, remove the thick leaf veins and cut the leaves into pieces or strips. Add to buckwheat and cook over medium heat for 10-12 minutes, stirring, gradually adding all the broth and porcini mushrooms. When buckwheat is done, add remaining mushrooms on top and heat again briefly. Season the buckwheat risotto to taste, divide among plates, top with the ham strips and sprinkle with pepper.
