Pumpkin Risotto with Parmesan
Healthy, because
Even smarter
Nutritional values
Hokkaido is a popular pumpkin for a reason: it has a delicate taste, a creamy consistency after cooking and does not need to be peeled. In addition, it contains vital substances: plenty of vitamin A makes the skin glow and improves vision. Various B vitamins are important for the nervous system and the entire metabolism. Even better: the pumpkin is easily digestible and therefore suitable for sensitive stomachs.
Do you want to spice up your risotto and add an interesting taste? Then try it with soft goat cheese or fresh goat cheese in risotto. Simply replace the Parmesan with it and experience the risotto dish in a new way.
(Percentage of daily recommendation)
| Calorie | 443 cal. | (21 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 57 g | (38 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.7 g | (16 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 17.1 μg | (29 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.1 mg | (34 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 64 μg | (21 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 3 μg | (7 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 608 mg | (15 %) | ||
| Calcium | 221 mg | (22 %) | ||
| Magnesium | 44 mg | (15 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 9.5 g | |||
| Uric acid | 127 mg | |||
| Cholesterol | 36 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 21 ozs Pumpkin (Hokkaido)
- 1 onion
- 1 garlic clove
- 1 Tbsp olive oil
- 3 Tbsps butter
- 9 ozs Arborio rice
- 3 ozs dry white wine
- 26 ozs Vegetable broth
- 1 bay leaf
- 1 pc Lemon peel
- 2 ozs grated Parmesan
- salt
- freshly ground peppers
- freshly chopped parsley (for garnish)
Preparation steps
Chop pumpkin flesh into small cubes. Peel and finely chop the onion and garlic. In a saucepan, sauté onion and garlic until soft in the olive oil and 1 tablespoon butter. Then add the chopped pumpkin flesh and the rice and sauté, stirring, until the rice looks translucent. Pour in half the wine and bring to a boil. Add remaining wine and enough hot broth to just cover the rice and pumpkin. Add bay leaf and lemon peel to pot.
Keep the liquid at a simmer, stirring frequently, until almost all liquid is absorbed. Continue to add broth in this manner and cook until rice is al dente, about 20 minutes, stirring frequently. Remove the lemon peel and bay leaf, and stir in the Parmesan and remaining butter. Season the risotto with salt and pepper. Garnish with parsley to serve.
