Roasted squash and pea risotto
Health Benefits of Butternut Squash
Butternut squash is a good source of vitamin A & C, potassium and dietary fibre.
Potassium is important in lowering blood pressure and keeping it from rising. Vitamins A and C are in the group of vitamins known as anti-oxidants, which may help keep inflammatory processes in check, which is good for things like heart disease and the protection against cancer.
Caution: some medicines may cause potassium levels in the body to rise, which may be damaging to the kidney. Whilst eating butternut squash is safe, some people may need to moderate the amount of high potassium containing foods.
- 14.6g protein
- 8.5g fat
- 75.8g carbohydrates
500g peel butternut squash cut into cubes
1 tbsp olive oil or rapeseed oil
2tsp vegetable stock (low salt preferably)
1 medium onion finely chopped
1 tsp fennel seeds crushed using a pestal and mortar
Pinch of cayenne pepper or smoked paprika, depending on preference
250g arborio or carneroli rice
200ml white wine
325g frozen peas
30g parmesan cheese, finely grated
3 tbsp chopped fresh mint, sage or parsley
1. Heat the oven to 200c (180c fan)/gas 6. Spray a large baking tin with oil or line with baking paper. Toss the butternut squash with half the oil and bake until soft all the way through (30mins)
2. Boil a kettle and make up the stock according to pack instructions (you want about 1 litre of stock).
3. Heat the remaining oil in a large pan/wok/skillet over a medium heat. Add the onion, fennel seeds and cayenne pepper and cook for about 5 minutes. Add the rice and stir for a minute until all the rice is coated with oil, onions and spices. Add the wine and stir until absorbed, then gradually add the stock little by little, stirring until each part is absorbed then add a little more. This will take about 20 minutes. Taste to ensure the rice is cooked.
4. Add peas, cheese and stir for a further 2 minutes. Remove from heat and add the chopped herbs and 2/3 of the roasted squash.
5. Serve with a spring of mint/sage/parsley – depending upon which you chose to use.
Seb is a writer and blogger of food and nutrition. He holds a bachelors and a masters degree in nutrition science, and has studied sports and exercise nutrition at postgraduate level. He specialises in plant-based nutrition and believes passionately that we can all live with a little less meat.