Pumpkin Risotto

This pumpkin risotto is creamy arborio rice cooked slowly in stock with soft roasted pumpkin, finished with zucchini, Parmesan and a little butter. Half the pumpkin is mashed into the rice to make it golden and silky, and the rest stays in chunks. It takes about 50 minutes and serves 4 as a main. Butternut squash works just as well as pumpkin.

• Serves: 4
• Prep time: 15 minutes
• Cook time: about 40 minutes
• Total time: about 55 minutes

Ingredients

• 500 g (1 lb 2 oz) peeled pumpkin or butternut squash, cut into 2 cm (¾ inch) cubes
• 1 tablespoon olive oil, plus 1 teaspoon
• 1 medium onion (about 120 g), finely chopped
• 2 garlic cloves, finely chopped
• 300 g (1½ cups) arborio or other risotto rice
• About 1.2 liters (5 cups) hot low-salt vegetable or chicken stock
• 1 small zucchini (about 200 g), diced
• 15 g (1 tablespoon) butter
• 40 g (½ cup) finely grated Parmesan, plus extra to serve
• ¼ teaspoon salt and black pepper
• A few sage leaves or some parsley, to serve (optional)

Method

1. Heat the oven to 200°C (400°F), or 180°C (350°F) for a fan oven. Toss the pumpkin with 1 teaspoon of oil and roast for 25 minutes, until soft and browned at the edges.
2. Meanwhile, keep the stock hot in a pan on a low heat.
3. Heat 1 tablespoon of oil in a wide, heavy pan over medium heat. Cook the onion for 5 minutes until soft, then add the garlic for 1 minute.
4. Add the rice and stir for 1 to 2 minutes, until the grains are coated and slightly translucent at the edges.
5. Add a ladle of hot stock and stir until it’s almost absorbed. Keep adding stock a ladle at a time, stirring often, for 18 to 20 minutes.
6. When the rice is nearly cooked, stir in the zucchini.
7. Mash half the roasted pumpkin with a fork and stir it into the risotto, then fold in the remaining cubes.
8. The risotto is ready when the rice is tender with a slight bite and the texture is loose and creamy. Add a little more stock if it’s too thick. It should spread slowly on a plate.
9. Take the pan off the heat, stir in the butter and Parmesan, cover and leave for 2 minutes.
10. Season and serve with extra Parmesan and herbs.

Tips for creamy risotto

• Use risotto rice. Arborio, carnaroli or vialone nano release starch that makes the texture creamy.
• Keep the stock hot. Cold stock slows the cooking and makes the rice uneven.
• Stir often, but not constantly. Regular stirring helps release starch.
• Stop while it’s still loose. Risotto thickens as it stands.
• Rest it with the lid on after adding the butter and cheese.

Swaps and variations

• Butternut squash: use the same weight in place of pumpkin.
• Mushroom: add 200 g of sautéed mushrooms with the zucchini.
• Protein: stir in cooked chicken or white beans, or top with toasted pumpkin seeds.
• Vegan: use olive oil instead of butter, vegetable stock, and nutritional yeast instead of Parmesan.
• Lighter: use 250 g of rice and add extra vegetables, such as spinach or peas.
• Brown rice or barley: a pearl barley “orzotto” adds fiber. Allow about 40 minutes of cooking.

Nutrition per serving (estimate)

One serving is a quarter of the recipe. These figures were calculated from USDA FoodData Central values for raw short-grain white rice, raw pumpkin, zucchini, onion, garlic, olive oil, butter, Parmesan and salt. Stock isn’t included, so sodium will be higher with regular stock.

Risotto rice is a refined grain, so this dish is low in fiber and fairly high in carbohydrate. Serving it with a large green salad or a vegetable side balances the plate, as our guide to building a balanced meal explains. Pumpkin adds beta carotene, which the body turns into vitamin A. Our stuffed pumpkin is another way to use it.

Contains: milk (butter, Parmesan). Check your stock for celery.

Storage and reheating

Cooked rice needs extra care. Food Standards Scotland advises cooling rice within 1 hour, keeping it in the fridge, eating it within 24 hours and reheating it only once. Reheat leftover risotto in a pan with a splash of stock until steaming hot all the way through. Leftovers also make good risotto cakes: shape, coat lightly in flour and fry until golden and hot inside.

What to serve with it

• A green salad with a sharp vinaigrette.
• Steamed green beans or broccoli.
• Our lemon roast chicken, for a bigger meal.

Common questions

Can I make risotto in advance?

Partly. Cook it until the rice is about three-quarters done, spread it on a tray to cool quickly, then refrigerate. Finish with hot stock just before serving, and eat it the same day.

Can I use canned pumpkin?

Yes. Stir in about 200 g of canned pumpkin purée at step 7 instead of mashing roasted pumpkin.

What’s the best pumpkin for risotto?

Small, dense pumpkins such as sugar pumpkins, kabocha or butternut squash. Large carving pumpkins are watery and less sweet.

This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.