Quinoa Kale Risotto with Pistachios


There’s no doubt that pistachios are not only packed with nutrition, they’re also delicious. While I do love them straight out of the shell as a snack, they also add lots of taste and crunch to other offerings.

Here’s a tasty recipe adapted from the American Pistachios Growers.

Quinoa Kale Risotto with Pistachios

1 tbsp extra-virgin olive oil
½ onion, diced
½ red bell pepper, diced
1 clove garlic, minced
2 cups uncooked quinoa
3 cups sodium-reduced vegetable broth
½ cup white wine
1 tsp rosemary
¼ tsp black pepper
4 cups chopped fresh kale
zest of ½ lemon
½ cup pistachios, coarsely chopped

Heat olive oil in large saucepan over medium heat. Add onion, red bell pepper, and garlic and cook for 2 minutes.  Add quinoa and cook for an additional minute.

Meanwhile, heat vegetable broth, white wine, rosemary, and black pepper together in a small pot until warm. Reduce heat to low. Add broth mixture to saucepan with quinoa mixture, ½ cup at a time, stirring until it is absorbed. Repeat this procedure for about 15 minutes, until all of liquid is absorbed, and quinoa is tender, but not overcooked.

Stir in kale, lemon zest, and pistachios, and heat for an additional minute only, until ingredients are heated through but kale remains bright green.

Serve immediately.

Makes 6 – 1 Cup Servings

Nutrition information per serving:
• Calories: 346
• Protein: 12 grams
• Fat: 10 grams
• Saturated fat: 1 gram
• Carbohydrate: 49 grams
• Dietary fibre: 6 grams
• Sodium: 309 milligrams

Tags: , , , , , , , ,

Categories: Recipes, Whole Foods

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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