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Sunflower Seed “Risotto” With Squash and Mushrooms

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  • 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
Servings: 4

  1. Place sunflower seeds in a medium, wide, heavy pot or Dutch oven and cover with water. Cover pot and bring to a boil, then reduce to a simmer and cook until al dente, 45–55 minutes.
  2. Strain seeds through a fine-mesh sieve into a large bowl, reserving cooking liquid. Transfer 1 cup cooking liquid and 1 cup seeds to a blender; reserve remaining seeds and discard remaining liquid. Add cream and 2/3 cup Parmesan and blend until very smooth.
  3. Wipe out pot. Heat 2 Tbsp. oil in pot over medium. Add onion, half of garlic, and 4 thyme sprigs. Cook, stirring, until garlic is fragrant and onion begins to turn translucent, about 4 minutes. Add reserved sunflower seeds and cook until seeds are toasted, about 1 minute. Add broth and wine and simmer over medium heat until liquid is almost fully reduced and seeds are tender, 15-20 minutes.
  4. Meanwhile, heat 1 Tbsp. oil in a large skillet over medium-high. Add squash and cook, stirring occasionally, until just beginning to brown, 5–7 minutes. Add mushrooms, 2 thyme sprigs, and remaining garlic and 1 Tbsp. oil and continue cooking until mushrooms and squash are tender, about 5 minutes. Season with 1/2 tsp. salt and 1/4 tsp. pepper and transfer to a plate.
  5. When broth is almost completely evaporated, add blended seed mixture and cook until sauce thickens, 5-8 minutes. Discard thyme sprigs and stir in 1 tsp. salt and 1/4 tsp. pepper; taste and adjust seasonings. Divide “risotto” among bowls and top with sautéed vegetables, Parmesan, pepper, and thyme sprigs.

Estimated Nutrient Breakdown:

Calories: 2,533.82
Weight: 1,574.66g
Total Fat: 215.91g
Saturated Fat: 57.13g
Trans-Fat: 0.00g
Monounsaturated Fat: 92.76g
Polyunsaturated Fat: 51.00g
Protein: 61.51g

Cholesterol: 236.65g
Sodium: 3,394.42g
Calcium: 957.47g
Magnesium: 834.92g
Potassium: 3,699.85g
Iron: 17.63g
Zink: 12.84g
Phosphorus: 1,848.03

Vit A: 3,188.34
Vit B1: 3.39
Vit B2: 1.63
Vit B3: 25.30
Vit B6: 3.68
Vit B12: 0.73
Vit D: 1.35
Vit E: 1.35
Vit K1: 52.53


Caution: Sulfites,FODMAP
Health Notes: Vegetarian,Peanut-Free,Tree-Nut-Free, Low-Carb
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Author: Epicurious
Tags: Wild Food Box

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