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Guilt-free pumpkin risotto

Lots of you have been busy roasting pumpkin from last week’s recipe so I’m glad we have solved the soggy pumpkin issue!

Spacing it out and going at a high heat for longer is the key. I’ve also heard that air fryers do an amazing job with pumpkin too - not that I am getting one.

We have just moved house in an epic 20-car journey event (plus one moving van) and despite shedding as much as humanly possible, we definitely have way too much stuff! It’s so tricky letting go of things I know I might find useful (probably the day after I throw them out). My grandpa used to have a tin labelled Pieces of String that Are too Short for Anything Useful, so it’s probably genetic.

Anyway, before we lose the pumpkin theme, and given that it is so seasonal, I have another pumpkin recipe for you!

This is an amazing pumpkin risotto which is carb-heaven, especially as the nights become a little more chilly. It’s easy to go wrong with risotto with a heavy portion size and only a scattering of veg. I prefer to serve it as a carb portion (1/4 of my plate) along with a quality protein (grilled chicken, grass-fed beef) and half a plate of amazing green veg or salad. That way you get the melty, comforting carbs but in a portion size that won’t stretch out your yoga pants an inch too far. (Yoga pants are forgiving but there comes a point when we all have to face reality.)

So here it is, your delicious pumpkin risotto. Enjoy it in small portions and it’s totally guilt-free!

Pumpkin risotto (serves 4 as a side)


1 onion, finely chopped

1 clove garlic, crushed and chopped

3 stalks celery, strings removed and finely chopped

200g risotto rice

1 litre vegetable stock (or chicken is fine if not veggie)

1 glass white or rosé wine

1 large chunk pumpkin

¼ tsp each ground coriander, chilli powder

Salt and pepper

Light olive oil


1. Grease a large baking tray and preheat the oven to 375F.

2. Cut the pumpkin into slices (skin on) and lay on the tray, dusting with the spices and a little salt and pepper. Roast for 30 to 40 minutes until it’s soft and melty. Place to one side.

3. Sauté the onion, garlic and celery in a large non-stick pan over a medium heat with approximately one tablespoon light olive oil. The veggies should turn translucent but not brown much. Cook for approximately ten minutes til softened. Add a crack of salt and pepper.

4. Add the rice and stir until coated in oil. Pour in the wine, enjoy the sizzle and allow the grains to absorb the wine (it’s fine to use more stock instead).

5. Gradually add the stock one ladle at a time until the grains absorb the liquid. Do this slowly over a medium heat, gently bubbling. Stir occasionally but not obsessively!

6. Once the grains have absorbed all the liquid they should be tender, with a little starchy broth around them. If they are not tender, add more stock and continue the process!

7. Once cooked, shred the pumpkin from the skins and fold into the risotto so that it’s broken up with a beautiful orange colour. Having some chunks and texture remain is fine.

8. This recipe is cheese-free as there’s just no need. Serve with a quality protein and tons of veg. Enjoy!

Catherine Burns is a qualified nutritional therapist. For more details: www.natural.bm, 505-4725, Natural Nutrition Bermuda on Facebook and @naturalbda on Instagram

Catherine Burns promises her pumpkin risotto is guilt-free

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Published October 22, 2021 at 7:59 am (Updated October 22, 2021 at 7:45 am)

Guilt-free pumpkin risotto

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