Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Irresistible Risotto with Kale and Macadamia Nuts

This Irresistible Risotto with kale, asparagus, green beans, peas, and macadamia nuts is bursting with flavor and healthy goodness.


82% 67/10/23 
Ω-6 (LA, 1.2g) : Ω-3 (ALA, 0.3g) = 4:1

Ingredients (for servings, )


  • grater
  • stove
  • saucepan
  • oven
  • casserole dish (baking dish)

Type of preparation

  • cook
  • fry
  • bake
  • chop or grind
  • sweat
  • dry roast
  • season to taste
  • remove the skin
  • grate (shred)
  • simmer


  1. For the macadamia topping
    Preheat oven to 160 °C. Spread the macadamia nuts over a baking sheet, put in the oven, and toast for 5–8 minutes, until golden. Leave to cool slightly, then roughly chop.

    In the meantime, you can continue with the next step.

  2. Preparing the risotto
    Peel and finely chop the red onion and garlic. Chop the herbs. Clean the vegetables. Slice the green beans into 2 cm pieces. Snap the tough ends off the asparagus and cut the stems into 1 cm pieces. Remove the tough stems from the kale and roughly chop. Wash the lemon well and finely grate the zest of half of the lemon.

    The original recipe that makes 4 servings calls for 3 tablespoons mixed herbs (e.g., sage, parsley, and mint).

    When grating the lemon, make sure that you only grate the zest (yellow outermost layer) and not the white layer underneath as it is bitter. Half a lemon (recommended for 4 servings) yields about 25 g lemon zest.

  3. For the risotto
    Pour the stock into a medium saucepan on low heat and keep warm. Continue with Step 4. 

  4. Add the olive oil to a second saucepan and heat. Add the chopped onions and cook until they begin to soften, about 10–15 minutes. Add the garlic and stir for another minute. Pour in the rice and toast for a further minute.

    The original recipe calls for risotto. If you don’t have this on hand, you can also use short-grain white rice as we have done (see “Alternative Preparation”).

  5. Turn up the heat slightly and pour in the white wine. Simmer until the liquid has almost completely evaporated, stirring frequently. Add the green beans and asparagus to the saucepan and give everything a stir.

  6. Now start adding a ladleful of stock at a time, stirring continuously and waiting for the stock to be absorbed before adding the next ladleful. After 8 minutes, add the peas and kale to the pan and continue to cook for a further 6–8 minutes, until the rice is just cooked and the vegetables are tender.

    The vegetables should be al dente and the rice should be creamy, but still al dente, as is typical of risotto. You might have a little stock left over.

  7. Finish and serve
    Remove the saucepan from the heat, stir in the chopped herbs, nutritional yeast, lemon zest, and macadamia nuts. Season to taste with salt and pepper and serve immediately.

    The original recipe also lists 1½ tablespoons dairy-free butter as an optional ingredient.

Nutritional Information per person Convert per 100g
2000 kcal
Energy465 kcal23.2%
Fat/Lipids20 g28.7%
Saturated Fats3.0 g15.1%
Carbohydrates (inc.dietary fiber)60 g22.1%
Sugars6.6 g7.3%
Fiber6.9 g27.7%
Protein/Albumin9.2 g18.5%
Cooking Salt (Na:96.8 mg)246 mg10.2%
A serving is 519g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
VitVitamin K 165 µg221.0%
VitThiamine (vitamin B1) 1.4 mg130.0%
MinManganese, Mn 1.7 mg84.0%
VitFolate, as the active form of folic acid (née vitamin B9 and 169 µg84.0%
VitVitamin C (ascorbic acid) 48 mg61.0%
MinCopper, Cu 0.60 mg60.0%
MinIron, Fe 4.8 mg34.0%
VitVitamin B6 (pyridoxine) 0.46 mg33.0%
ProtThreonine (Thr, T) 0.29 g31.0%
ProtTryptophan (Trp, W) 0.08 g30.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.27 g13.0%
Linoleic acid; LA; 18:2 omega-6 1.2 g12.0%

Essential amino acids per person 2000 kcal
Threonine (Thr, T) 0.29 g31.0%
Tryptophan (Trp, W) 0.08 g30.0%
Phenylalanine (Phe, F) 0.37 g24.0%
Isoleucine (Ile, I) 0.28 g23.0%
Valine (Val, V) 0.37 g23.0%
Leucine (Leu, L) 0.52 g21.0%
Lysine (Lys, K) 0.26 g14.0%
Methionine (Met, M) 0.12 g12.0%

Essential macroelements (macronutrients) per person 2000 kcal
Potassium, K 548 mg27.0%
Phosphorus, P 172 mg25.0%
Magnesium, Mg 77 mg20.0%
Calcium, Ca 116 mg14.0%
Sodium, Na 97 mg12.0%

Essential trace elements (micronutrients) per person 2000 kcal
Manganese, Mn 1.7 mg84.0%
Copper, Cu 0.60 mg60.0%
Iron, Fe 4.8 mg34.0%
Selenium, Se 13 µg23.0%
Zinc, Zn 1.5 mg15.0%
Fluorine, F 181 µg5.0%
Iod, I (Jod, J) 2.8 µg2.0%
Book cover: “Bosh! Simple recipes amazing food all plants” by Henry Firth & Ian Theasby
HarperCollins Publishers, Henry Firth
Raw recipes 9, Cooked recipes 137 (4)
Additional photos (3)

Bosh! – Simple Recipes – Amazing Food – contains vegan versions of international classics. The recipes are designed so that they can be made quickly and easily.

OverviewIn their book Bosh! – Simple Recipes – Amazing Food – All Plants, Henry Firth and Ian Theasby show how you can easily prepare classic dishes without animal products. The dishes are designed to be quick and uncomplicated and as such often call for canned and convenience foods. The dishes would be healthier if only fresh ingredients were used and attention were given to the nutritional value of the ingredients.

Critical book reviews
Since August 2018, we have been addressing the use of ingredients that aren’t particularly healthy. Although we don’t change recipes that contain such ingredients, we do provide alternative healthier versions of these.

SummaryThe cookbook Bosh! – Simple Recipes – Amazing Food – All Plants contains mainly vegan versions of classic international dishes. About two-thirds of the recipes call for canned or convenience products such as puff pastry or premade sauces, which cuts down on the required preparation time. Many of the ingredients include vegan alternatives to dairy products such as vegan butter or cheese. The majority of the dishes contain added oil, and often in larger quantities. About half of the recipes call for sweeteners but only in smaller amounts — with the exception of the desserts. The attractive photos for each recipe give readers a good idea of what to expect. However, preparation times are not included, which makes planning a bit more difficult.

In their cookbook Bosh! – Simple Recipes – Amazing Food –All Plants, Henry Firth and Ian Theasby have included a nice selection of recipes that can be used for everyday cooking. Their adaptations of classic, international recipes make it clear that it is just as easy to make plant-based versions of these traditional dishes. The authors have made it a priority to include recipes that are suitable for everyday cooking. As a result, the nutritional value of the recipes is not always as high as it could be. Bosh! – Simple Recipes – Amazing Food –All Plants by Henry Firth and Ian Theasby is available in German and English on Amazon and from Harper Collins Publishers. They also have a new book called BOSH! Healthy Vegan, which is currently only available in English (also on Amazon and from Harper Collins Publishers).

About the authorsAs a result of their desire to protect the environment, Henry Firth and Ian Theasby began to eat a plant-based diet in 2015. Then in 2016 the two founded Bosh!, a cooking channel that became an online global phenomenon within a year after its launch. In 2018, they published their first cookbook.

ContentsBosh! begins with an introduction and then a chapter titled “Kitchen,” which provides readers with several tips on preparing the dishes. These include helpful kitchen tools and how to use some of the main ingredients. The chapter “Fantastic Feasts” contains suggested menus that are organized based on cuisine and occasions.

The recipes are divided into eight sections:

  • Quick eats
  • Big eats
  • Showpieces
  • Greens and Bosh! Bowls
  • Small Plates & Sharers
  • Cocktails
  • Desserts
  • Breakfasts


Quick eats: These international recipes include lots of noodles as well as rice- and bean-based dishes and a few sauces. Examples are Mushroom Pho and Quick Puttanesca Spaghetti.

Big eats: This section includes vegan versions of classic dishes such as Irresistible Risotto with asparagus and kale, Tom Yum Soup, and Rogan Bosh!, a variation of kashmiri curry.

Showpieces:You will also find international dishes in this section and only a few of them are more complicated and time-intensive such as Spiral Tart and Big Bosh! Roast, a mushroom Wellington.

Greens and Bosh! Bowls: This shorter section contains salads and bowls, for example, Beetroot, Onion & Sweet Potato Salad.

Small Plates & Sharers:From hummus and dips to finger food and small plates, you will find the recipe you want for your next appetizer or side dish in this largest section of the cookbook. Cauliflower Buffalo Wings and Maki Sushi Rolls are just two examples of recipes here.

Cocktails:You can look forward to a small selection of cocktails in this section ranging from classics to new creations. Salted Caramel Espresso Martini is just one example.

Desserts: In this section, you will find mostly baked desserts such as Spanish Beach Churros and Apple Pear Tart.

Breakfasts:Try out these breakfast recipes ranging from hearty to sweet, for example, Creamy mushroom Toast and Turmeric Powershot.

Bosh! – Simple Recipes-Amazing Food-All Plants closes with a chapter on the most important nutrients, their sources, and a recipe index.

Book review written by Dr. med. vet. Inke Weissenborn

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Notes about recipe

This Irresistible Risotto with kale, asparagus, green beans, peas, and macadamia nuts is bursting with flavor and healthy goodness.

Nutritional profile: According to GDA guidelines, one serving of this recipe covers more than 2 times of the recommended daily requirement for vitamin K, more than 100 % for vitamin B1, and over ¾ for folic acid and manganese. In addition, this recipe has a good ratio of omega-6 to omega-3 fatty acids, which in this case (4:1) comes under the recommended ratio of 5:1.

Vegetable stock: In cooking, there are several differences between broth and stock. Broth can be used as an ingredient or served as a dish on its own whereas stock has been boiled down, concentrated, and isn’t salted and is therefore only used as an ingredient for other recipes. However, when it is concentrated, stock is a very intensive flavor enhancer. For health reasons, we recommend that you use a low-salt version.

Macadamia nuts: Macadamia nuts, which are originally from Australia, have a rich, buttery flavor. And thanks to their delicious flavor, they are one of the most popular nuts in the world. They can be eaten raw, cooked, or roasted. However, macademia nuts are poisonous for dogs and cats. The ratio of omega-6 to omega-3 fatty acids is 6:1.

Kale: Kale is one of the vegetables with the highest levels of vitamin C, and it contains a broad spectrum of nutrients, including many vitamins, fiber, and phytonutrients.

Nutritional yeast flakes: Nutritional yeast is a deactivated yeast strain (single-cell fungus) that is first dried and then processed into flakes. It is used in cooking as a low-sodium seasoning and to bind soups, sauces, and salads. It is also often used as a garnish on spicy dishes.


Using risotto rice: A good risotto is nice and creamy, but the rice is still al dente. This recipe usually works best with risotto rice. The three most famous risotto rice varieties are Arborio, Carnaroli, and Vialone.

Vegan wine: Wine is basically a vegan product as it is produced by the alcoholic fermentation of grapes. But, strictly speaking, not every wine is vegan. If you prefer to eat completely vegan, you should make sure to buy vegan wines. This is because wine production permits the use of agents that are not of vegan origin. For example, egg whites or gelatin are sometimes used to clarify and stabilize the wine.

Purchasing and storing kale: When purchasing, you should look for kale that has a rich green color and crisp leaves. Withered or dry tips usually have a yellow color. You can store fresh kale for up to 5 days in the refrigerator without it losing too much of its essential nutrients. You can also blanch kale and then freeze it.

Alternate preparation

Risotto or short-grain white rice: This recipe usually works best with risotto rice. Risotto rice releases more starch while cooking, which makes it more creamy without it losing its al dente texture. Normal short-grain white rice doesn’t work so well for making risotto because it doesn’t remain firm to the bite after cooking. So if you are using this type of rice, cook it for a shorter period of time. Long-grain rice doesn’t work for risotto because it won’t produce the appropriate texture.

Vegetable broth or stock: Consuming too much salt is unhealthy, and for certain people it can lead to an increase in blood pressure. It is therefore advisable to intentionally reduce the amount of salt in your diet. This is why we use a salt-free stock. Unlike broth, vegetable stock is a salt-free ingredient that can’t be served on its own but that works well as a flavor enhancer for a wide range of dishes.
If you would like to make your own stock or use up extra vegetables by making stock, you will find all of the necessary information under the following link: Vegan Stock. Since stock is easy to can and store, you can stock up on it to use yourself or give it as a gift.
You can also find vegetable stock as a ready-made product in most supermarkets. Nevertheless, we still recommend that you make your own as it is only then that you can be sure it won’t contain any artificial additives or preservatives that will decrease its nutritional value.

Vegan butter: If you don’t have vegan butter on hand, you can simply leave it out. The risotto tastes delicious without it.