Recipes

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

Step 1

In a large frying pan, melt the butter and add the diced onion

Step 2

Fry on a low heat until soft and almost see through

Step 3

Add the garlic and chillies and fry for one minute more

Step 4

Add the pumpkin and rice, stirring until well coated in the buttery juice

Step 5

Season with a generous pinch of pepper before pouring in 1/3 of the veg stock

Step 6

Stir well, while allowing the liquid to be absorbed by the rice before adding another 1/3

Step 7

Continue until all the liquid has been added and absorbed

Step 8

Cook until the rice is soft, but still with a little bite (al dente)

Step 9

The risotto should be creamy when the rice becomes cooked

Step 10

Add the grated cheese if using and stir through before serving

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

Food Value

Calcium

Phosphorus

Potassium

Sodium

Chloride

Magnesium

Iron

Zinc

Copper

Manganese

Iodine

Selenium

Vitamin a

Vitamin c

Vitamin d

Vitamin e

Thiamine

Riboflavin

Niacin

Pantothenic acid

Biotin

B6

B12

Folate

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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