Quinoa Kale Risotto with Pistachios

6-1 cup servings

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


1. Heat olive oil in large saucepan over medium heat. Add onion, red bell pepper, and garlic and cook for 2 minutes.
2. Add quinoa and cook for an additional minute.
3. Meanwhile, heat vegetable broth, white wine, rosemary, and black pepper together in a small pot until warm. Reduce heat to low.
4. 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.
5. Stir in kale, lemon zest, and pistachios, and heat for an additional minute only, until ingredients are heated through but kale remains bright green.
6. Serve immediately.

Nutritional information per serving: 346 calories, 12 g protein, 10 g fat, 1 g saturated fat, 49 g carbohydrates, 6.5 g fiber, 3 g sugar, 469 mg sodium.

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fun facts

Pistachios, when eaten with high-carbohydrate foods, may result in lower than expected blood sugar levels, an important factor in reducing risk of diabetes.

According to a Penn State University study, it is suggested that pistachios reduce the body's biological response to stress.

One serving of pistachios has as much potassium (300mg, 8%) as an orange (250mg, 7%).

Pistachios are high in phytosterols which may lower cholesterol levels and decrease the risk of heart disease. In animal studies phytosterols have been shown to potentially have anti-cancer properties.

One serving of pistachios is 49 nuts, more than any other tree nut.

Forty-nine pistachios serve up to 20 percent of your Daily Value of B6, about the same as half an avocado.

You can obtain more dietary fiber from a serving of pistachios (3g) than a 1/2 cup of cooked broccoli, and the same amount of dietary fiber as an orange or an apple — approximately 10 percent of the Daily Value.

Just a single serving of pistachios provides you with the same amount of protein in a one-ounce serving of soybeans and can serve as a protein alternative to meat, poultry or beans according to the USDA Food Guide Pyramid.

Pistachios are a naturally cholesterol-free snack and contain just 1.5 grams of saturated fat.

Celebrate the greatness of nuts! October 22 is National Nut Day and February 26 is National Pistachio Day!