Have A Plant®: The Plant-Forward Eating Guide
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Winter Squash & Kale Risotto w/Pine Nuts

See All Quick, Healthy Recipes in 30 Minutes or Less : Fruits & Vegetables : Fruits And Veggies More Matters.org
Preparation Time: 30 minutes
  • 2 tsp olive oil
  • 1 cup onion, diced
  • 3 cloves garlic, minced
  • 1 cup brown rice, short-grain
  • 2 Tbsp pine nuts
  • 20 oz vegetable broth, low-sodium
  • 12 oz (1 ½ cups) fresh or frozen winter squash, thawed and diced
  • 2 cups kale, finely chopped
Heat oil in large, shallow saucepan over medium heat. Add salt, onion, garlic. Sauté for 2 minutes. Stir in rice and pine nuts and toast for approximately 2 minutes, stirring occasionally. Add 1/2 cup broth. Cook on medium heat, stirring often until liquid is nearly absorbed. Add another 1/2 cup, stirring occasionally.Once liquid is absorbed, add diced squash and another 1/2 a cup of broth, stirring often. Add additional broth in 1/2 cup increments. Add the kale with the last 1/2 cup of broth. Cook mixture until broth is absorbed and kale is soft and bright green. Serve.
 
Serves: 4
 
8/10 Cup of Fruits and Vegetables per Serving
 
Fruit and /or Veggie color(s):
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Nutrition Information per Serving:
Calories: 320
Total Fat: 7g
Saturated Fat: 0.5g
% of Calories from Fat: 20%
% Calories from Sat Fat: 1%
Protein: 8g
Carbohydrates: 61g
Cholesterol: 0mg
Dietary Fiber: 5g
Sodium: 105mg
 
Each serving provides: An excellent source of fiber, vitamins A, C and K and manganese, and a good source of vitamins B1 and B3, calcium, iron and potassium.

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