Pumpkin Risotto

2 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.

Preparation : 10 min Cooking : 1 h 20 min
430 calories/serving
  • Easy


1 1/2 cup pumpkin 360 g
1 onions, finely chopped 200 g
3 cups chicken broth, low-sodium 750 mL
2 tbsp olive oil 30 mL
1 2/3 cup arborio rice 300 g
1/4 cup margarine non-hydrogenated 55 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.


  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. Heat 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 margarine, 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 (200g)


% Daily Value




16 g

25 %

Saturated 2.3 g
+ Trans 0.1 g

12 %


0 mg


30 mg

1 %


69 g

23 %


2 g

8 %


3 g

Net Carbs

67 g


6 g

Vitamin A

68 %

Vitamin C

14 %


4 %


9 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ½ servings
Grain Products : 2 ¼ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving


This recipe is :
Free  :
Added Sugar
Excellent source of  :
Vitamin A, Vitamin D
Good source of  :
Potassium, Selenium, Vitamin E, Vitamin K
Source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Omega-3, Omega-6, Phosphorus, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Zinc
Low  :


1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1 ½
Fats 3

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Members' Reviews

2 Reviews (2 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Vegetables | Rice/Grain | Main courses/Entrées | High Vitamin D | Source of Omega-3 | Low Sodium | Halal | Kosher | Italian