Pumpkin Risotto

14 Reviews
100% would make this recipe again

Rice cooked in a broth with onion and pumpkin.

This is a recipe from my friend Adele, born and raised in the rice-producing area of the Po valley near Milan. It was the Cistercian monks, who started growing it there in the 15th century, battling famine that was devastating Europe at the time. Many were skeptical that a plant which grew in water and had been brought from the Far East by traveling Venetian merchants, could be much of a remedy. In the end, the monks' foresight proved a blessing for the region's prosperity.

This recipe is incompatible with your food profile

Preparation : 10 min Cooking : 1 h 20 min
420 calories/serving

Ingredients

1 1/2 cup pumpkin 360 g
1 onions, finely chopped 200 g
3 cups chicken broth 750 mL
1/4 cup butter, unsalted 55 g
2 tbsp olive oil 30 mL
1 2/3 cup arborio rice 300 g
1/3 cup Parmesan cheese, grated 18 g
1 pinch nutmeg
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

To speed up the risotto preparation, you may cook the pumpkin in advance. The quantities given here are based on this recipe served as main course.

Method

  1. Preheat the oven to 175°C/375°F.
  2. Put the pumpkin, whole, on a baking sheet and bake for about 1 h until soft. Let it cool down, remove the seeds, carve out the pulp and dice it into 1,5 cm cubes. Take the required quantity and put the rest in the refrigerator or in the freezer for future use in another recipe.
  3. Finely chop the onion. Heat the broth in a small saucepan on the stove or in a microwave oven. Keep it warm while cooking the risotto (about 20 min).
  4. Melt half of the butter and the oil in a large skillet or saucepan. Sauté the onion 3-4 min until it becomes translucent. Add the rice grains and toast them 1-2 min (until translucent), with constant stirring. Add the pumpkin cubes.
  5. Cook the risotto, using the warmed broth until the rice is creamy but still al dente. Remove the saucepan from the heat, then whisk in the remaining butter, grated Parmesan cheese, and grated nutmeg. Let stand for 2 min. Season with salt (not much if the broth is salty) and pepper to taste. Spoon the risotto into dishes and serve.

Nutrition Facts Table

per 1 serving (200 g)

Amount

% Daily Value

Calories

420

Fat

14 g

22 %

Saturated 6.6 g
+ Trans 0.4 g

35 %

Cholesterol

20 mg

Sodium

80 mg

3 %

Carbohydrate

69 g

23 %

Fibre

2 g

8 %

Sugars

3 g

Net Carbs

67 g

Protein

8 g

Vitamin A

62 %

Vitamin C

14 %

Calcium

9 %

Iron

9 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Vitamin A
Good source of  :
Potassium, Selenium, Vitamin E, Zinc
Source of  :
Calcium, Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Phosphorus, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Vitamin K
Low  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1 ½
Meat and Alternatives 0
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

14 Reviews (14 with rating only) 100% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.