Pumpkin Risotto

Pumpkin risotto with goats cheese
Recipe by Joe Jones
  • Recipe difficulty - medium
  • Preparation time - 10 minutes
  • Cooking time - 25 minutes
  • Serves - 4
  • Dietary - Vegetarian Gluten free
  • Allergens - Milk

This is a lovely, warming recipe that is comforting and filling, especially during the cold winter months. The rice is a great source of energy, the pumpkin is a rich source of vitamins and minerals and also helps keep you feeling fuller for longer.

The recipe can easily be adapted, using a variety of different veg, such as sweet potato, peas, mushrooms or tomatoes.

Ingredients

SERVINGS 4

Ingredients

  • 450g pumpkin flesh, diced
  • 340g Arborio risotto rice
  • 1 medium onion, peeled and finely chopped
  • 2 red chillies, deseeded and chopped
  • 1 clove of garlic, crushed
  • 860ml vegetable stock
  • Pinch of ground black pepper
  • 50g unsalted butter
  • 55g Parmesan cheese, grated (optional)

Utensils

  • Chopping board
  • Garlic crusher
  • Kitchen scales
  • Knife
  • Measuring jug
  • Non-stick frying pan
  • Vegetable peeler
  • Wooden spoon

Instructions

Method

  1. In a large frying pan, melt the butter and add the diced onion
  2. Fry on a low heat until soft and almost see through
  3. Add the garlic and chillies and fry for one minute more
  4. Add the pumpkin and rice, stirring until well coated in the buttery juice
  5. Season with a generous pinch of pepper before pouring in 1/3 of the veg stock
  6. Stir well, while allowing the liquid to be absorbed by the rice before adding another 1/3
  7. Continue until all the liquid has been added and absorbed
  8. Cook until the rice is soft, but still with a little bite (al dente)
  9. The risotto should be creamy when the rice becomes cooked
  10. Add the grated cheese if using and stir through before serving

Nutrition per serving portion, with parmesan cheese (serves 4)

Each portion provides on average

  • Energy

    1222kj 292kcal 14.6%

  • Fat

    15.6g 22%

  • Saturates

    9.35g 47%

  • Carbohydrates

    32.2g 32%

  • Sugars

    3.75g 4%

  • Salt

    1.73g 29%

  • Protein

    9.4g Low

  • Fibre

    2.2g Med

Source of energy

Rice is a good source of starchy carbohydrates, which provides a source of energy as well as important vitamins and minerals

Vitamin A

Pumpkin is rich in vitamin A, which is essential in the body for the health and function of our skin and other body tissue linings. Vitamin A also helps to keep our immune systems healthy and our vision in dim light.

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