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Pumpkin-Lentil Risotto

Hearty Pumpkin-Lentil Risotto

I needed a nice hearty dish that would use some pumpkin for the next meal plan. As I’ve made so much pumpkin soup lately, I decided to go for a risotto. For a nutritionally complete meal both legumes and grains need to be on the plate, so I added brown lentils making the result even richer.

recipe, lunch, dinner, gluten-free, casein-free, oil-free, low fat, vegan, plant-based, risotto

It was a nice first experience with Spanish pumpkin and of course we enjoyed the outcome.

Finally, please let me know in the comments below whether you’ve tried my pumpkin-lentil risotto. Please tag me in social media whenever you try one of my recipes! I’d love to see your creations! Instagram @thenutriplanet and Facebook @nutriplanet.health.hub

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recipe, lunch, dinner, gluten-free, casein-free, oil-free, low fat, vegan, plant-based, risotto

Pumpkin-Lentil Risotto Recipe


Description

I needed a nice hearty dish that would use some pumpkin for the next meal plan. As I’ve made so much pumpkin soup lately, I decided to go for a risotto. For a nutritionally complete meal both legumes and grains need to be on the plate, so I added brown lentils making the result even richer.


Scale

Ingredients

  • 1 onion, chopped
  • 3 garlic cloves, minced
  • 2tsp dried sage
  • 1tsp ground nutmeg
  • Black pepper to taste
  • 2tsp broth powder
  • 7oz (1.06 cup) or 200g (250ml) brown rice
  • 7oz (1.06 cup) or 200g (250ml) brown lentils
  • 3.8 cups (900ml) + 3-4tbsp water for sautéing
  • 23oz (640g) pumpkin cubes (2.2lbs or 1 kilo of whole pumpkin)

Instructions

  1. Wash and rinse rice and lentils. Put aside.
  2. Chop onion, mince garlic, and prepare pumpkin cubes. Put aside.
  3. Boil 3.8 cups water.
  4. Heat large skillet, add 2tbsp water and wait until it starts to sizzle. Add onions and sauté for 3 minutes. Then add garlic and sauté for another minute (adding water 1tbsp at a time when necessary to avoid sticking). Add sage and broth powder and stir.
  5. Pour pumpkin cubes, rice, lentils and 600ml (about 2.5 cups) of water onto the skillet. Stir. Simmer covered and add water when previous one has disappeared. Stir occasionally.
  6. I used quick brown rice and 25-minute lentils taking me 35 minutes to get the risotto cooked. If you use 40-minute rice, it can take up to 50 minutes. Be aware not to over-cook the rice.
  7. In the end add black pepper and nutmeg.
  8. I served it with steamed spinach (200g, 7oz per serving).
  9. Top the risotto with nutritional yeast or “Parmesan” made of cashews, nutritional yeast and sea salt.

  • Method: Sautee

Nutrition

  • Serving Size: 1 serving (just risotto)
  • Calories: 327 kcal
  • Fat: 2.26g
  • Carbohydrates: 62.8g
  • Fiber: 9.25g
  • Protein: 13.9g

Keywords: pumpkin-lentil risotto

recipe, lunch, dinner, gluten-free, casein-free, oil-free, low fat, vegan, plant-based, risotto

Enjoy!

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