Sunflower Seed
Sunflower Seed "Risotto" With Squash and Mushrooms
  • prep: 1 hr
  • cook: 1 hr 30 min
  • total: 2 hr 30 min
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  • servings:
  • Summary

    To mimic a traditional risotto, this grain-free version first simmers sunflower seeds to soften them to a rice-like texture, then purées a portion of them to create a creamy sauce. You can easily follow the sunflower cooking method for a basic go-to grain-free risotto, then swap in whatever seasonal vegetables you'd like to top it with.

    Ingredients

    • 4 cups raw sunflower seeds
    • 2/3 cup heavy cream
    • 2/3 cup freshly grated Parmesan (about 1 ounce), plus more for serving
    • 4 tablespoons olive oil, divided
    • 1/2 large onion, finely chopped
    • 4 garlic cloves, finely chopped, divided
    • 6 thyme sprigs, divided, plus more for serving
    • 2 cups vegetable broth
    • 2 tablespoons dry white wine
    • 3 cups 1/2" cubed butternut squash (about 1 pound squash)
    • 3 1/2 ounces shiitake or cremini mushrooms, trimmed, coarsely chopped
    • 1 1/2 teaspoons kosher salt, plus more
    • 1/2 teaspoon freshly ground black pepper, plus more

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 1414 % Daily Value *
    • Total Fat: 107 g 164.23%
    • Saturated Fat: 24 g 119.41%
    • Trans Fat: 1 g %
    • Cholesterol: 57 mg 18.98%
    • Sodium: 2010 mg 83.74%
    • Calcium: 318 mg 31.8%
    • Potassium: 834 mg 23.82%
    • Magnesium: 0 mg 0%
    • Iron: 9 mg 50.33%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 59 g %
    • Dietary Fiber: 16 g 62.98%
    • Sugar: 12 g
    • Protein: 41 g
    • Alcohol: 1 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 2 g
    • Vitamin A 237.7%
    • Vitamin C 40.13%
    • Vitamin D 16.59%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat21
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables4
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total11 oz-eq

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