Articles & Recipes
Pumpkin Risotto
Ingredients
1 coarsely chopped medium onion (100 grams)
2 cloves garlic (6 grams)
1 tabsp unsaturated oil (20 grams)
1 large piece of peeled and cubed pumpkin (400 grams)
¾ cup Arborio rice (150 grams)
3 cups chicken stock (gluten free if required)(750 ml)
¼ teaspoon of turmeric or a few strands of saffron
Method
Stir fry onion and garlic in oil.
When onion is soft, add rice and cubed pumpkin and continue to stir-fry for 5 minutes more.
Simmer stock with turmeric or saffron.
Slowly add about 1/3 cup of stock at a time and continue to cook and stir until liquid has evaporated.
Continue adding stock a little at a time until it is all absorbed and rice is just tender. Add a little more liquid if necessary.
Serves : 4
Nutrients per Serve :
KJ 1162, Calories 286, Carbohydrates(grams) 48, Fat(grams) 6, Protein(grams) 7.3
Note
Gluten Free, Lactose Free, Egg free, Vegetarian
Tips
Arborio rice is excellent for risottos as it absorbs a lot of liquid without becoming gluggy. Serves are substantial so you may reduce the size and serve 6. This is adapted from a book called “ The Pro-active Plan”.