Pumpkin Sage Risotto
A creamy, comforting risotto made with sweet pumpkin puree and fragrant sage. This low-sodium version gets its rich flavor from slow-cooked Arborio rice and aromatics, perfect for a cozy autumn meal.
For 4 servings
5 steps. 30 minutes total.
- 1
Step 1
- a.Prepare the broth and aromatics
- b.Pour the unsalted vegetable broth into a small saucepan and keep it at a gentle simmer over low heat.
- c.In a large, heavy-bottomed pot or Dutch oven, heat the olive oil over medium heat.
- d.Add the finely chopped onion and cook, stirring occasionally, until softened and translucent, about 5-6 minutes.
- 2
Step 2
- a.Toast the rice
- b.Add the minced garlic and chopped sage to the pot. Cook for 1 minute until fragrant.
- c.Add the Arborio rice and stir constantly for about 1-2 minutes to toast the grains and coat them in oil. The edges of the rice should look translucent.
- 3
Step 3
- a.Deglaze and add broth
- b.Pour in the white wine. Stir and cook until the wine has been completely absorbed by the rice.
- c.Add one ladleful (about 1/2 cup) of the warm broth to the rice. Stir continuously until the liquid is almost fully absorbed.
- d.Continue adding the broth one ladle at a time, waiting for each addition to be absorbed before adding the next. This process should take about 18-20 minutes.
- 4
Step 4
- a.Add pumpkin and finish the risotto
- b.Once the rice is al dente (tender with a slight bite) and you have about one ladle of broth left, stir in the pumpkin puree.
- c.Add the final ladle of broth and stir to combine everything into a creamy consistency.
- d.Remove the pot from the heat. Stir in the unsalted butter, nutritional yeast, black pepper, and a pinch of nutmeg.
- e.Mix well until the butter is melted and the risotto is creamy.
- 5
Step 5
- a.Serve immediately
- b.Taste and add more black pepper if desired.
- c.Serve the risotto immediately, garnished with a few extra fresh sage leaves if you like.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Using warm broth is key. Adding cold liquid to the hot pan will shock the rice and affect the cooking process.
- 2Constant, gentle stirring helps release the starches from the Arborio rice, which creates the signature creamy texture without needing a lot of cream or cheese.
- 3Don't rush the process. Adding the liquid slowly and allowing it to absorb is essential for a perfect risotto.
- 4For the best flavor, use 100% pure pumpkin puree, not pumpkin pie filling, which is sweetened and spiced.
- 5Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat with a splash of broth or water to restore creaminess.
Adapt it for your goals.
Vegan
This recipe is nearly vegan. Simply use a vegan butter substitute or an extra splash of olive oil to finish the dish.
high proteinHigh protein
Stir in 1 cup of cooked chickpeas or cannellini beans along with the pumpkin puree for a plant-based protein boost.
quickQuick
To make this in a pressure cooker, sauté the onion, garlic, and rice. Add the wine, then stir in the pumpkin and all 4 cups of broth. Cook at high pressure for 6 minutes, then use a quick release.
Why this is on our healthy list.
Heart-Healthy
This recipe is intentionally low in sodium by using unsalted ingredients, which supports healthy blood pressure levels and cardiovascular health.
Rich in Vitamin A
Pumpkin is packed with beta-carotene, which the body converts into Vitamin A, essential for vision, immune function, and skin health.
Good Source of Fiber
Both pumpkin and Arborio rice provide dietary fiber, which aids in digestion, promotes gut health, and helps you feel full and satisfied.
Frequently asked questions
Yes, it can be very healthy, especially this low-sodium version. Pumpkin is an excellent source of Vitamin A and fiber. By omitting salt and using nutritional yeast instead of cheese, this recipe is heart-healthy and lower in saturated fat.