Seasonal Kitchen

Risotto with Pumpkin, Beet and Goat Cheese

Average: 5 (2 votes)
(2 votes)
Risotto with Pumpkin, Beet and Goat Cheese

Risotto with pumpkin, beet and goat cheese - The perfect soul food for cool autumn days

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Health Score:
92 / 100
45 min.

Healthy, because

Even smarter

Nutritional values

With about 300 milligrams per 100 grams pumpkin has a high potassium content. This stimulates kidney and bladder activity and thus dehydrates. An optimal ratio between omega-3 and omega-6 fatty acids offers canola oil. This can inhibit inflammatory processes and strengthen the heart.

Don't like goat cheese? No problem: This risotto with pumpkin and beet also tastes great with Parmesan cheese or - if you want to keep it vegetarian - a hard cheese without animal rennet (for example Montello cheese).

1 serving contains
(Percentage of daily recommendation)
Calorie588 kcal(28 %)
Protein14 g(14 %)
Fat28 g(24 %)
Carbohydrates68 g(45 %)
Sugar added0 g(0 %)
Roughage9.2 g(31 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E9.2 mg(77 %)
Vitamin K42.7 μg(71 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin8 mg(67 %)
Vitamin B₆0.6 mg(43 %)
Folate170 μg(57 %)
Pantothenic acid2.2 mg(37 %)
Biotin14.2 μg(32 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C52 mg(55 %)
Potassium1,525 mg(38 %)
Calcium162 mg(16 %)
Magnesium135 mg(45 %)
Iron5.3 mg(35 %)
Iodine12 μg(6 %)
Zinc2.5 mg(31 %)
Saturated fatty acids5 g
Uric acid126 mg
Cholesterol16 mg
Complete sugar19 g


22 ozs Hokkaido pumpkin (or butternut squash)
2 beets
5 Tbsps Canola oil
10 ozs pumpkin flesh (e.g. nutmeg pumpkin)
2 shallots
1 garlic clove
1 organic lemon
9 ozs Risotto Arborio rice
¼ tsp ground Turmeric
2 ½ ozs Apple juice
26 ozs hot Vegetable broth
1 bay leaf
4 Tbsps walnut kernels (2 ounces)
½ bunch Fresh herbs (parsley, dill, etc)
3 ½ ozs Goat cheese

Preparation steps


Clean and wash the Hokkaido pumpkin, remove the core and cut the Hokkaido into thin slices. Clean and peel beet and cut into bite-sized cubes. Cover a baking tray with baking paper. Spread pumpkin on one half, and beet on the other. Season everything with salt and pepper, drizzle with 2 tablespoons of oil and bake in a preheated oven at 200 °C / 400 °F for 30-40 minutes until soft.


In the meantime, finely dice the pumpkin flesh. Peel the shallots and garlic and also cut into small cubes. Rinse the lemon in hot water, rub dry, grate the zest and squeeze out the juice.


Heat remaining oil in a saucepan. Sauté shallots and garlic for 3 minutes over medium heat. Add rice, turmeric and pumpkin cubes and sauté for 3 minutes. Deglaze with juice and let it boil down almost completely. Then pour in enough broth to just cover rice and pumpkin. Add bay leaf and half the lemon zest. Let the liquid boil down almost completely, stirring occasionally, add a little broth again, stir and let it boil down again. Continue in this way until the risotto is cooked until creamy and the rice still has a slight bite to it; this process takes a total of 30 minutes.


Meanwhile, toast walnuts in a hot pan without fat over medium heat for 3 minutes, then chop. Wash herbs, shake dry and chop.


Remove the bay leaf from the risotto. Season risotto with salt, pepper and lemon juice and crumble goat cheese on top. Top risotto with pumpkin, red beet and goat cheese with herbs, remaining lemon zest and walnuts.