clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
recipe, lunch, dinner, gluten-free, casein-free, oil-free, low fat, vegan, plant-based, risotto

Pumpkin-Lentil Risotto Recipe

  • Author: Nele Liivlaid
  • Prep Time: 15 minutes
  • Cook Time: 35 minutes
  • Total Time: 50 minutes
  • Yield: 5 servings 1x
  • Diet: Vegan


If you need a nice comforting dish in a cold autumn evening then this risotto is for you! Topped with vegan Parmesan, it is just perfect!


  • 1 onion, chopped
  • 3 garlic cloves, minced
  • 2tsp dried sage
  • 1tsp ground nutmeg
  • Black pepper to taste
  • up to ½ tsp. Himalayan salt
  • 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)


  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 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, salt 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: Stovetop


  • Serving Size: 1 serving (just risotto)
  • Calories: 331 kcal
  • Sodium: 227mg
  • Fat: 2g
  • Saturated Fat: 0.4g
  • Carbohydrates: 50.6g
  • Fiber: 14.5g
  • Protein: 15g

Keywords: pumpkin-lentil risotto

FREE 85-page E-BOOK

Guide to Transitioning to Healthy Whole Food Diet


Join Nutriplanet Family!

Learn the secrets of sustained lifestyle change for weight loss, better health and happiness in my new 85-page Practical Guide to Transitioning to Healthy Whole Food Diet including a full day’s meal plan.