Pumpkin Risotto

11 45 367
Ingredients Minutes Calories
Prep Cook Servings
15 min 30 min 6
Pumpkin Risotto
Health Highlights
The savory combination of onions, wine, pumpkin, and Parmesan is beyond.


2 tbsp Extra virgin olive oil
1 1/2 cup Pumpkin purée, canned
1 medium White onion
3/4 cup White wine
1 3/4 tsp Nutmeg, ground
1 tsp Black pepper
1 tsp Sea salt, fine
6 cup Vegetable stock/broth, low sodium
1 1/2 cup Arborio rice
1/2 cup Parmesan cheese, grated (or nutritional yeast)
1/2 cup Pecans


1. In a medium saucepan, bring the vegetable stock for risotto to a boil over moderate heat. Reduce the heat to low and keep the stock hot.

2. In a medium saucepan, heat 2 tbsp olive oil and the onion. Add the rice and and cook over medium heat, stirring with a wooden spoon, until the onions are translucent, about 3 minutes. Add the wine and stir for another minute. Immediately stir in 1 cup of the hot stock and cook, stirring constantly, until all of the liquid has been absorbed, about 2 minutes.

3. Reduce the heat to moderate and gradually add 3 more cups of the hot stock, 1 cup at a time, stirring and cooking until each cup is almost absorbed before adding the next, about 15 minutes. Stir in the pumpkin puree. Continue adding the remaining 2 cups stock, 1 cup at a time, stirring and cooking as above, until the rice is tender, about 10 minutes longer. The risotto will be quite loose.

4. Spoon the risotto into six warmed soup plates and sprinkle in Parmesan and pecans and serve immediately.

Nutrition Facts

Per Portion

Calories 367
Calories from fat 128
Calories from saturated fat 48
Total Fat 14.2 g
Saturated Fat 5.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 7.4 g
Monounsaturated Fat 18.5 g
Cholesterol 7.3 mg
Sodium 570 mg
Potassium 273 mg
Total Carbohydrate 49 g
Dietary Fiber 4.6 g
Sugars 5.7 g
Protein 8.2 g

Dietary servings

Per Portion

Grain 1.3
Meat Alternative 0.3
Milk Alternative 0.2
Vegetables 1.2

Energy sources