Pumpkin and sage risotto


A recipe that uses either butternut squash or pumpkin. This is a great way to use the internal of the pumpkin at Halloween, and it’s a delicious recipe! It’s also vegetarian and can be vegan with a few modifications.

Serves 4

Each serving:


8g fat

11.3g protein

57.8g carbohydrates


750ml reduced-salt vegetable stock

1 tbsp olive oil

Bunch of spring onions finely chopped

2 garlic cloves, finely chopped

225g arborio or carneroli rice

100ml white wine

400g tin chopped tomatoes

750g pumpkin or butternut squash, cut into small cubes

2tbsp chopped fresh sage

50g parmesan-style vegetarian cheese, grated (omit if vegan, use regular parmesan if non-vegetarian)



1. Preheat oven to 200c (180c fan). Heat stock in a pan until just below boiling, reduce heat and keep hot.

2. Heat the oil in an ovenproof pan with a lid over a medium heat. Add the spring onions and garlic, cook for 1 min, then add the rice and cook, stirring for 1 min. Pour in the wine and stir until all is absorbed. Pour over the stock and tomatoes and add the pumpkin and half the sage. Stir to combine.

3. Cover the pan and cook the risotto in the oven for  30-40 minutes until the rice is tender and the liquid absorbed. Remove from the oven and set aside for 5 mins

4. Stir in the cheese (if using) and remainder of the sage through the risotto. Add some black pepper, serve with steamed green vegetables.


Recipe by Nikki Bezzant (Healthy Food Guide)