Pumpkin Risotto

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Rice cooked in a broth with fennel 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.

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Preparation : 10 min Cooking : 1 h 20 min
470 calories/serving
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Ingredients

1 1/2 cup pumpkin 360 g
1/2 fennels, finely chopped 170 g
3 cups Allergen-Free Vegetable Broth 3 cups
2 tbsp Garlic-Infused Oil 30 mL
1 2/3 cup arborio rice 300 g
1/4 cup margarine non-hydrogenated 55 g
1/3 cup Parmesan cheese, grated 18 g
1 pinch nutmeg
1 pinch salt [optional]
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 fennel. 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 garlic-infused oil in a large skillet or saucepan. Sauté the onion 3-4 min until it soften. 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, grated Parmesan cheese, and grated nutmeg. Let stand for 2 min. Season with salt and pepper to taste. Spoon the risotto into dishes and serve.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (180 g)

Amount

% Daily Value

Calories

470

Fat

21 g

32 %

Saturated 3.5 g
+ Trans 0.1 g

18 %

Cholesterol

0 mg

Sodium

340 mg

14 %

Carbohydrate

70 g

23 %

Fibre

4 g

14 %

Sugars

3 g

Net Carbs

66 g

Protein

8 g

Vitamin A

150 %

Vitamin C

27 %

Calcium

11 %

Iron

13 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1 ½
Meat and Alternatives 0
Fats 4
More info
Check out our Meal Plans for Type 2 Diabetes

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  • 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

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