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Hearty pumpkin lentil risotto oil-free

How to Make Hearty Pumpkin-Lentil Risotto

This hearty pumpkin lentil risotto is a perfectly comforting dish in a cold autumn evening! Topped with vegan Parmesan, it is just perfect!

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


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

Description

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!


Scale

Ingredients

  • 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)

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 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

Nutrition

  • 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

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

Enjoy!

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