- prep: 1 hr
- cook: 1 hr 30 min
- total: 2 hr 30 min
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
Tags
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