Creamy Pumpkin Risotto (diabetic)
Printed from Inclusive Kitchen — Creamy Pumpkin Risotto
Creamy pumpkin risotto is a delightful dish that brings together the rich flavors of pumpkin and the comforting texture of risotto. This diabetic-friendly variant swaps traditional ingredients for lower-sugar and sensible carb options, making it a perfect choice for those looking to enjoy a hearty meal without the guilt. The creamy texture comes from a blend of low-fat cheese and vegetable broth, ensuring that every bite is both satisfying and nutritious.
Historically, risotto hails from Northern Italy, where rice is a staple. The dish has evolved over the years, with countless variations emerging, but the essence remains the same: creamy, comforting, and full of flavor. In this version, we embrace the fall harvest by incorporating pumpkin, which not only adds a beautiful color but also a subtle sweetness that pairs wonderfully with the savory notes of the broth. Plus, who doesn’t love a dish that can double as a cozy hug on a chilly evening?
As you prepare this risotto, you’ll find that the process is as enjoyable as the final result. Stirring the rice slowly allows it to absorb the flavors of the broth, creating that signature creaminess without the need for heavy cream. And let’s be honest, if you’re going to spend time stirring, you might as well make it worthwhile—just think of it as a workout for your arm while you whip up a delicious meal. So grab your favorite wooden spoon and let’s get cooking!
Ingredients
- 1.5 cups arborio rice
- 1 cup pumpkin puree
- 4 cups low-sodium vegetable broth
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 4 ounces low-fat cream cheese
- 0.5 cups parmesan cheese, grated
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 2 tablespoons fresh sage, chopped
Instructions
- Begin by gathering all your ingredients and equipment. You will need a large saucepan, a wooden spoon, and measuring cups and spoons.
- In your large saucepan, heat 2 tablespoons of olive oil over medium heat. Once the oil is shimmering, add 1 medium finely chopped onion and sauté for about 5 minutes until it becomes translucent.
- Add 2 minced garlic cloves to the pan and cook for an additional minute, stirring frequently. This will infuse the oil with a lovely garlic aroma.
- Stir in 1.5 cups of arborio rice, ensuring each grain is coated with the oil. Toast the rice for about 2 minutes, which helps to enhance its nutty flavor.
- Pour in 4 cups of low-sodium vegetable broth, one cup at a time. Stir continuously, allowing the rice to absorb the broth before adding more. This process should take about 20 minutes.
- After about 15 minutes, add 1 cup of pumpkin puree to the rice. Stir well to combine, and continue adding broth until the rice is al dente and creamy.
- Once the rice is cooked, remove the saucepan from heat. Stir in 4 ounces of low-fat cream cheese and 0.5 cups of grated parmesan cheese until melted and creamy.
- Season the risotto with 0.5 teaspoons of black pepper and 0.5 teaspoons of salt. Taste and adjust seasoning as necessary.
- Finally, fold in 2 tablespoons of chopped fresh sage for a burst of flavor. This herb complements the pumpkin beautifully.
- Let the risotto sit for a couple of minutes before serving. This resting time allows the flavors to meld together.
- Serve the risotto warm, garnished with additional sage or a sprinkle of parmesan if desired. Enjoy your creamy pumpkin risotto!
Nutrition (per serving)
- Calories: 320
- Carbs g: 45
- Protein g: 10
- Fat g: 10
- Sugar g: 3
