Don't miss another issue…      Subscribe

Pumpkin Risotto















Low in Saturated Fat, Low Cholesterol, Trans-fat Free, High Fiber


3 cups pumpkin
flesh, peeled and cubed
4 each shallots
5 cups chicken broth
or vegetable stock
2 cups arborio (short-grain) rice
or japanese rice
½ teaspoon saffron threads
powdered, optional
1 cup white wine
dry, or substitute water or stock
1 tablespoon sage
1 x salt and black pepper


Wrap cubed pumpkin in foil and bake at 350℉ (180℃) for 30 min.

While it is baking, sauté shallots in a little white wine, water or stock.

In a seperate pan, bring the stock to a boil, then reduce heat to simmer.

Purée pumpkin and set aside.

Add rice to shallots and cook 2 to 3 minutes over moderate heat stirring frequently.

Add wine and saffron and cook, stirring constantly until all the lquid has been absorbed.

Add the pumpkin and 1 cup stock stirring constantly.

After that is absorbed, add the stock ½ cup at a time stirring constantly until absorbed until the rice is cooked (about 15 to 20 min).

If you run out of stock add hot water. The risotto should be thick and creamy in consistensy and just a little runny.

When done remove from heat, add the sage, salt and pepper to taste.

Serve with white wine and crusty Italian bread.


* not incl. in nutrient facts

Add review




Nutrition Facts

Serving Size 389g (13.7 oz)
Amount per Serving
Calories 3568% of calories from fat
 % Daily Value *
Total Fat 3g 5%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 6mg 2%
Sodium 294mg 12%
Total Carbohydrate 24g 24%
Dietary Fiber 5g 22%
Sugars g
Protein 22g
Vitamin A 383% Vitamin C 10%
Calcium 4% Iron 28%
* based on a 2,000 calorie diet How is this calculated?


The Healthy Recipe

Health and nutrition news that’s easy to digest…
A variety of winter squash: Turban, Hubbard, Carnival (Acorn), Butternut, Spaghetti Squash, Kuri and mini-pumpkins

Winter Squash, Thick Skin, Warts, Weird or Scary but Don’t Be Afraid of this Flavor Packed Nutritional Powerhouse

Autumn is the perfect time of year to try Winter Squash. Unlike the varieties of squash that are available throughout the summer, Winter Squash is known for its hard shell and odd shape. Whether shopping at a Farmer's Market or the grocery store, it's hard to miss the weird shaped vegetables that are now available in abundance.

A blue pumpkin, generally only found at Fall Farmers Markets

At the Fall Market: Squash, Apples and Blue Pumpkins?

The rich colors of autumn are captured in the gorgeous produce that is available at fall farmers markets across the country. Delicious fruits and vegetables such as pumpkins, squash, apples, pears, plums, corn and sweet potatoes are coming into season.

More breaking news


Founded in 1996.

© 2023 Sean Wenzel & Infinite Networks Inc. All rights reserved.
171A Rink Street, Suite 148, Peterborough, ON, CA K9J 2J6 +1.888.959.4335


Live Feed