Butternut Squash and Kale Risotto

Vegetarian
Gluten Free
Low Fod Map
Health score
9%
Butternut Squash and Kale Risotto
60 min.
8
91kcal

Suggestions

There is something truly magical about the way autumn's bounty transforms into a warm, comforting bowl of risotto that feels like a hug from the inside out. This Butternut Squash and Kale Risotto is a culinary masterpiece that perfectly captures the essence of the season while offering a light, satisfying meal that fits seamlessly into any healthy lifestyle. What makes this dish so special is its remarkable ability to deliver deep, earthy flavors without relying on heavy creams or excessive fats, resulting in a vibrant, velvety texture that is both luxurious and guilt-free.

At the heart of this recipe is the perfect marriage of sweet, caramelized butternut squash and the peppery, robust notes of fresh kale. By roasting the squash until it achieves a deep golden brown, we unlock a natural sweetness that balances beautifully with the slight bite of the tender greens. The process is simple yet requires patience, allowing you to slowly build layers of flavor as the rice absorbs the warm, aromatic broth cup by cup. Each spoonful reveals a harmonious blend of textures, from the creamy rice to the slight crunch of the vegetables, creating a symphony of taste that delights the palate.

Whether you are hosting a dinner party, preparing a wholesome side dish for a family gathering, or simply craving a nutritious snack that feels like a feast, this risotto is your ideal solution. It is naturally vegetarian and gluten-free, making it an inclusive choice for everyone at the table, while its low FODMAP profile ensures that even those with sensitive tummies can enjoy every bite without discomfort. With just a handful of pantry staples and a little bit of love, you can create a dish that is not only delicious but also incredibly easy to prepare. So, gather your ingredients, light a candle, and get ready to experience the joy of cooking a meal that nourishes both your body and your soul.

Ingredients

  • servings pepper black freshly ground
  • tablespoons butter 
  • 0.5  butternut squash diced peeled seeded
  • 0.3 teaspoon chile powder to taste (more )
  • bunch kale 
  • 0.5 teaspoon kosher salt 
  • cups chicken broth low-sodium
  • tablespoon olive oil 

Equipment

  • frying pan
  • sauce pan
  • spatula
  • tongs

Directions

  1. Watch how to make this recipe.
  2. Heat 1 tablespoon of the butter and the olive oil in a large skillet over high heat.
  3. Add the squash and sprinkle with the salt, chile powder and pepper. Cook for several minutes, turning gently with a spatula, until the squash is deep golden brown and tender (but not falling apart).
  4. Remove to a plate and set aside.
  5. In the same skillet, melt the remaining 1 tablespoon butter over medium-high heat and add in the kale. Toss it around with tongs and cook it for 3 to 4 minutes.
  6. Add in the cooked squash and gently toss together.
  7. Remove to a plate and set aside.
  8. Heat the broth in a saucepan over low heat. Keep warm.
  9. Add the butter to the same skillet over medium-low heat.
  10. Add the onions and cook until translucent, 2 to 3 minutes.
  11. Add the rice and stir, cooking for 1 minute.
  12. Reduce the heat to low. In 1-cup increments, begin adding the broth to the skillet, stirring to combine and gently stirring as the broth is absorbed. As soon as the liquid disappears, add in another cup to cup-and-a-half of broth. Continue this process, stirring gently as the broth incorporates and the rice starts to become tender.
  13. Add salt and pepper along the way.
  14. Taste the rice after about 5 cups of broth have been absorbed and see what the consistency is.
  15. Add another 1 to 2 cups of broth as needed to get the rice to the right consistency; it should be tender with just a little bit of "bite."
  16. When the rice is tender, add in the cooked squash and kale plus the turmeric and stir gently.
  17. Add the Parmesan shavings and cream and stir until it's just combined. Taste and add more salt and pepper as needed.
  18. Sprinkle the minced parsley over the top and serve immediately with extra Parmesan shavings!

Nutrition Facts

Calories91kcal
Protein15.77%
Fat51.97%
Carbs32.26%

Properties

Glycemic Index
14.25
Glycemic Load
0.03
Inflammation Score
-10
Nutrition Score
13.136521733325%

Flavonoids

Isorhamnetin
3.84mg
Kaempferol
7.61mg
Quercetin
3.67mg

Nutrients percent of daily need

Calories:91.37kcal
4.57%
Fat:5.77g
8.88%
Saturated Fat:2.35g
14.66%
Carbohydrates:8.07g
2.69%
Net Carbohydrates:6.41g
2.33%
Sugar:1.36g
1.51%
Cholesterol:7.53mg
2.51%
Sodium:223.66mg
9.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.94g
7.88%
Vitamin A:6712.73IU
134.25%
Vitamin K:65.42µg
62.3%
Vitamin C:25.02mg
30.33%
Vitamin B3:2.78mg
13.92%
Manganese:0.22mg
10.8%
Potassium:351.84mg
10.05%
Vitamin E:1.14mg
7.6%
Calcium:71.27mg
7.13%
Phosphorus:69.84mg
6.98%
Fiber:1.65g
6.6%
Vitamin B2:0.11mg
6.59%
Copper:0.12mg
5.98%
Magnesium:23.11mg
5.78%
Folate:22.87µg
5.72%
Vitamin B6:0.11mg
5.63%
Iron:0.93mg
5.17%
Vitamin B1:0.07mg
4.38%
Vitamin B12:0.15µg
2.56%
Vitamin B5:0.21mg
2.08%
Zinc:0.29mg
1.92%