It's October and pumpkins are everywhere, which is fabulous when it comes to seasonal, nutrient dense, warming meals. Pumpkins are full of nutrients, they are rich in vitamin A, which supports a healthy immune system and is good for vision, they're also a good source of fibre, fat-free and delicious!
This pumpkin risotto is a lovely addition to your autumn meal plan, it's low in calories and gives a great macronutrient balance. It'd also be very easy to substitute the other vegetables to suit your tastes and what you have in your cupboards.
Serves 3 - per serving: 352 calories - Carbs 66g Fat 5.6g Protein 6.8g
1 brown onion
1 tbsp dried parsley
2 vegetable stock pots or cubes to make 1 litre of stock
5g garlic puree or 2 crushed garlic cloves
10ml extra virgin olive oil
200g Arborio risotto rice
Add the oil and chopped onion to a large frying pan and begin to cook on a medium heat.
While onions are softening, peel, deseed and chop the pumpkin and add to the pan.
Season with salt and pepper.
Add the chopped carrots and chopped celery, continue to stir all the vegetables as they soften, then add the crushed garlic and reduce the heat to low.
Pour over all the risotto rice and stir it into the vegetables for 2 mins.
Add ladles of hot stock one at a time, allowing the rice to absorb it slowly until the rice is fully cooked and creamy. Add risotto to bowls and sprinkle parsley to serve.
You could even add some grated cheese on top!