Pumpkin Risotto

Gluten Free
Health score
15%
Pumpkin Risotto
45 min.
6
436kcal

Suggestions

Ingredients

  • cups arborio rice 
  • 0.3 teaspoon pepper black
  • cup pumpkin canned
  • cups chicken broth 
  • tablespoon sage fresh minced
  • teaspoons kosher salt 
  • tablespoons maple syrup 
  • 0.1 teaspoon nutmeg 
  • 0.7 cup onion finely chopped
  • 0.8 cup parmesan grated
  • 10 ounces pumpkin fresh cored peeled cut into 1/2-inch dice (2 cups)
  • tablespoons butter unsalted

Equipment

  • sauce pan

Directions

  1. Heat chicken broth in a saucepan and keep warm.
  2. In a large saucepan, heat 3 Tbsp. butter over medium heat.
  3. Add onion and cook until translucent, 3 to 4 minutes.
  4. Add rice, fresh pumpkin and nutmeg. Stir for about a minute, making sure all rice is coated in butter.
  5. Add 1 cup chicken broth, stirring well; reduce heat to low. Once broth is incorporated, add 1/2 cup more broth, stirring constantly. Continue to add broth in 1/2 cup increments as rice absorbs liquid, until rice is cooked. Rice will take about 25 minutes to cook and should be creamy but al dente when done.
  6. In last few minutes of cooking, stir in canned pumpkin and maple syrup.
  7. Remove risotto from heat and stir in remaining 2 Tbsp. butter, Parmesan, sage, salt and pepper.
  8. Let rest a few minutes before serving.

Nutrition Facts

Calories436kcal
Protein10.39%
Fat28.29%
Carbs61.32%

Properties

Glycemic Index
57.75
Glycemic Load
45.91
Inflammation Score
-10
Nutrition Score
24.2295651695%

Flavonoids

Luteolin
0.77mg
Isorhamnetin
0.89mg
Kaempferol
0.12mg
Myricetin
0.01mg
Quercetin
3.61mg

Nutrients percent of daily need

Calories:436.23kcal
21.81%
Fat:13.7g
21.07%
Saturated Fat:8.29g
51.84%
Carbohydrates:66.81g
22.27%
Net Carbohydrates:63.12g
22.95%
Sugar:8.36g
9.29%
Cholesterol:37.5mg
12.5%
Sodium:1707.8mg
74.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.32g
22.65%
Vitamin A:10771.16IU
215.42%
Copper:3.32mg
165.97%
Manganese:1.19mg
59.7%
Folate:171.11µg
42.78%
Vitamin B1:0.47mg
31.5%
Iron:4.18mg
23.22%
Vitamin B2:0.36mg
21.05%
Selenium:14.18µg
20.26%
Phosphorus:201.54mg
20.15%
Calcium:200.01mg
20%
Vitamin B3:3.67mg
18.35%
Fiber:3.69g
14.76%
Vitamin B5:1.27mg
12.72%
Potassium:391.61mg
11.19%
Magnesium:43.2mg
10.8%
Zinc:1.54mg
10.3%
Vitamin B6:0.2mg
9.95%
Vitamin C:7.28mg
8.83%
Vitamin E:1.31mg
8.76%
Vitamin K:8.29µg
7.9%
Vitamin B12:0.21µg
3.48%
Vitamin D:0.24µg
1.58%
Source:My Recipes