Pumpkin risotto 🎃 👻

Pumpkin risotto

It's likely that half of the 24million pumpkins carved for Halloween this year won't be eaten!!

And only 42% even realise that the flesh of pumpkins can be eaten!

Now that is scary!  🎃 👻

So this is my doing my tiny little bit to help raise awareness of not only the fact that you CAN eat the pumpkin flesh (and seeds), but that it's also pretty darn good for you, and delicious too!

I thought i'd get in early with the pumpkin recipes this year in the hope that I can stop one of two of you from discarding your pumpkin flesh when you carve them this year, instead making a delicious dinner 🤗

Pumpkins are not just for Halloween - they're also a very nutritious and delicious vegetable!   



250g pumpkin contains: 49kcal | 12g carbs | 2g protein | 0.2g fat

Ironically given then myriad of sweet treats that fill the supermarket aisles around Halloween, pumpkin is actually a great veg if you're looking to lose weight! It's low calorie, low fat and fairly low carb too. That's because it's got a very high water content which helps to makes you feel full quickly, but it also contains quite a lot of fibre, which will help to keep you fuller for longer winNot only does it fill you up, but the orange colour of pumpkins comes from beta-carotene which is a carotenoid that your body turns into vitamin A. Vitamin A is very good for your eye health. And yes, that's why carrots are good for your eyes's not just an old wives tale! 


Pumpkin risotto

Pumpkin risotto

Ingredients (serves 4)

🎃 1/2x medium pumpkin; flesh & seeds⁠
🎃 3x tbsp olive oil ⁠
🎃 1 tsp salt ⁠
🎃 2x medium white onions⁠
🎃 3x cloves garlic ⁠
🎃 300g short grain brown rice⁠
🎃 5-10g fresh rosemary⁠
🎃 5-10g fresh thyme ⁠
🎃 1/2 tsp black pepper⁠
🎃 1 vegetable stock cube ⁠
🎃 1 litre water⁠
🎃 3x tbsp nutritional yeast ⁠
🎃 1 tsp cumin ⁠
🎃 1 tsp paprika ⁠


Roast the pumpkin:
  1. Prepare your pumpkin by scraping out the seeds (set aside as we will be using these later) and peeling it. 
  2. Cube the pumpkin flesh into 2cm chunks and place on a roasting tray in a single layer seasoned with salt and drizzled with olive oil.
  3. Roast in a pre-heated fan oven at 180 degrees for 20-30 mins until soft.
Meanwhile prepare the base of the risotto:
  1. Peel & finely dice the onions & garlic. Saute in olive oil for 5 mins until they are soft and translucent. 
  2. Finely chop the rosemary & thyme and add this to the sautéd onions, stir through. 
  3. Add the rice and stir through so fully coated with the onion flavour. 
  4. Add 1litre of boiling water along with 1 vegetable stock cube. 
  5. Bring to the boil and then reduce to a simmer for 20-25 mins, stirring frequently. The rice should absorb all of this water to create a risotto consistency. 

Whilst the risotto is simmering prepare your pumpkin seeds:

  1. Nothing needs to be wasted with a pumpkin, always hold onto the seeds and you can eat them separately as a snack and/or use them as garnish to the risotto.
  2. Using your fingers, pull the seeds out of the stringy insides of the pumpkin. Rinse in a sieve until the seeds are free. Then dry them off using kitchen towel.
  3. Once dry transfer to a bowl and season with 1 tsp paprika, 1 tsp cumin and pinch of salt. Mix with a drizzle of olive oil so the seeds are all coated in flavour.
  4. Turn out onto a baking tray and then roast for 8-10 mins at 180 degrees until the seeds are crisp and golden.

Bringing the dish together:

  1. Once the pumpkin is roasted, set 1/2 of the pumpkin chunks to one side whilst to puree the other half with a hand-blender, or you could simply mash with a potato masher.
  2. Once the risotto base is taking shape and absorbed most of the liquid add the pureed pumpkin mixture, stir through, this will give it the lovely orange colour, then add the roasted pumpkin chunks and stir through.
  3. Add 3 tbsp nutritional yeast - this gives a slightly cheesy flavour and stickiness that you would normally get with the inclusion of parmesan.
  4. Combine well, season to taste, add a little extra water if you feel it is too sticky for your liking, or continue to simmer if you feel its still too loose. 
  5. Serve, garnished with your roasted pumpkin seeds and a few steamed sprigs of asparagus or any other steamed green veg. 
  6. Happy Halloween!! 🎃 👻

This keeps well in the fridge for 48hrs and can be easily warmed in the microwave if you don't get through it all straight away!

Check out our cook-along video where I make this recipe live

Drop me a comment below if you try this recipe or share your creations on instagram @newnorm_plantbased 

Until next week 😘

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