Brown Rice Risotto with Pumpkin

Gluten Free
Health score
34%
Brown Rice Risotto with Pumpkin
45 min.
6
262kcal

Suggestions


If you’re looking for a wholesome and enticing dish to elevate your meal experience, our Brown Rice Risotto with Pumpkin is just what you need! This gluten-free gem is perfect for any occasion, be it a cozy family dinner or a sophisticated gathering with friends. It bursts with rich flavors and vibrant colors, making it not just a side dish, but a standout star of your table.

The creamy texture of Arborio rice harmonizes beautifully with the earthy sweetness of fresh pumpkin, creating a comforting dish that warms both the body and soul. Infused with aromatic herbs like basil and oregano, and complemented by the savory taste of mushrooms and garlic, this risotto delights the palate in every bite. Plus, the addition of a splash of dry white wine elevates the flavor profile, offering a delightful complexity that will leave your guests asking for seconds!

Not only is this recipe simple to prepare, but it also comes together in just 45 minutes, making it a perfect choice for those busy weeknights or to impress at a dinner party. With approximately 262 calories per serving, you can indulge in this deliciously satisfying dish without any guilt. So, roll up your sleeves and let’s embark on a culinary adventure that celebrates the comforting flavors of fall, all year round!

Ingredients

  • tablespoons basil dried fresh chopped
  • 0.3 teaspoon pepper black freshly ground
  • 1.3 cups brown rice uncooked
  • ounce crimini mushrooms 
  • 0.5 cup wine dry white
  •  garlic clove minced
  • tablespoons olive oil 
  • tablespoon oregano dried fresh chopped
  • ounce parmesan fresh grated
  • 2.5 cups pumpkin fresh cubed peeled ()
  • 0.3 cup shallots finely chopped
  • cups vegetable stock organic (such as Swanson Certified )
  • 3.5 cups water 

Equipment

  • sauce pan

Directions

  1. Bring broth and water to a simmer in a medium saucepan (do not boil). Keep warm over low heat.
  2. Heat oil in a large saucepan over medium-high heat.
  3. Add shallots; cook 1 minute or until tender, stirring constantly.
  4. Add mushrooms and garlic; cook 3 minutes, stirring constantly.
  5. Add wine; cook 1 minute or until liquid has evaporated.
  6. Add rice; cook for 1 minute, stirring constantly. Stir in 1 cup broth mixture; cook 6 minutes or until liquid is nearly absorbed, stirring constantly.
  7. Add remaining broth, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 55 minutes total). Stir in pumpkin during last 15 minutes of cooking time. Stir in cheese and remaining ingredients.

Nutrition Facts

Calories262kcal
Protein10.42%
Fat25.2%
Carbs64.38%

Properties

Glycemic Index
64.13
Glycemic Load
20.69
Inflammation Score
-10
Nutrition Score
18.810434736635%

Flavonoids

Malvidin
0.01mg
Catechin
0.15mg
Epicatechin
0.11mg
Hesperetin
0.08mg
Naringenin
0.08mg
Luteolin
0.79mg
Myricetin
0.02mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:261.71kcal
13.09%
Fat:7.09g
10.92%
Saturated Fat:1.68g
10.5%
Carbohydrates:40.78g
13.59%
Net Carbohydrates:38.14g
13.87%
Sugar:4.63g
5.14%
Cholesterol:3.21mg
1.07%
Sodium:716.69mg
31.16%
Alcohol:2.06g
100%
Alcohol %:0.56%
100%
Protein:6.6g
13.19%
Vitamin A:4535.63IU
90.71%
Manganese:1.74mg
86.75%
Phosphorus:218.67mg
21.87%
Copper:0.41mg
20.4%
Magnesium:77.09mg
19.27%
Vitamin B6:0.35mg
17.73%
Vitamin B3:3.55mg
17.72%
Vitamin B2:0.28mg
16.64%
Selenium:11.4µg
16.28%
Vitamin B1:0.24mg
15.87%
Potassium:519.84mg
14.85%
Vitamin B5:1.39mg
13.87%
Calcium:113.48mg
11.35%
Vitamin K:11.71µg
11.15%
Zinc:1.63mg
10.87%
Fiber:2.64g
10.57%
Iron:1.88mg
10.44%
Vitamin E:1.36mg
9.09%
Folate:32.57µg
8.14%
Vitamin C:5.85mg
7.09%
Vitamin B12:0.09µg
1.57%
Source:My Recipes