Pumpkin Risotto

Pumpkin Risotto

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.

4 servings
Preparation 10 min
Cooking 1 h 20 min

420 calories per serving 


Ingredients

1 1/2 cup pumpkin   360 g
1 onions, finely chopped   200 g
3 cups chicken broth, low-sodium   750 mL
1/4 cup butter, unsalted   55 g
2 tbsp olive oil   30 mL
1 2/3 cup arborio rice   300 g
6 tbsp Parmesan cheese, grated   18 g
1 pinch nutmeg    
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

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 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

Nutrition Facts

per 1 serving (200g)

Amount

% DV*

* DV = Daily Value

Calories

420

Fat

14 g

22 %

Saturated 7 g
+ Trans 0.4 g

35 %

Cholesterol

25 mg

Sodium

75 mg

3 %

Carbohydrate

69 g

23 %

Fibre

2 g

8 %

Sugars

3 g

Protein

8 g

Vitamin A

60 %

Vitamin C

15 %

Calcium

8 %

Iron

10 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: servings
Milk and Alternatives: ¼ serving
Meat and Alternatives: 0 serving

More info

Claims

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

More info


This recipe is in the following categories: Rice/Grain | Vegetables | Main courses/Entrées | Halal | Low Sodium | Italian

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