Savory Pumpkin and Sage Risotto (diabetic)
Printed from Inclusive Kitchen — Savory Pumpkin and Sage Risotto
Savory pumpkin and sage risotto is a delightful twist on the classic Italian dish, offering a creamy texture and rich flavor without the added sugars. This diabetic-friendly version swaps traditional arborio rice for a blend of brown rice and quinoa, providing a nutty flavor and a lower glycemic index. The pumpkin puree adds a touch of sweetness while also boosting the dish's nutritional profile with fiber and vitamins.
Historically, risotto hails from Northern Italy, where rice is a staple. The dish has evolved over centuries, with countless variations emerging, but the essence remains the same: a creamy, comforting bowl of goodness. In this version, we embrace the fall flavors of pumpkin and sage, making it perfect for cozy dinners or festive gatherings. And let’s be honest, who doesn’t want to eat a dish that tastes like a warm hug?
To prepare this risotto, you’ll need to embrace the art of patience, as stirring is key to achieving that creamy consistency. But don’t worry, it’s a labor of love that pays off in flavor. Plus, you can always use the stirring time to practice your best Italian accent—just don’t be surprised if your family starts calling you “Nonna.” This dish is not only satisfying but also a great way to impress your guests with your culinary skills while keeping their health in mind.
So, gather your ingredients, put on your favorite apron, and let’s dive into this savory pumpkin and sage risotto. It’s a dish that’s sure to become a staple in your home, bringing warmth and comfort to your table, one creamy spoonful at a time.
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 cup brown rice
- 0.5 cup quinoa
- 4 cups low-sodium vegetable broth
- 1 cup pumpkin puree
- 2 tablespoons fresh sage, chopped
- 0.25 cup parmesan cheese, grated
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
Instructions
- In a large saucepan, heat 1 tablespoon of olive oil over medium heat. Add 1 medium finely chopped onion and sauté until translucent, about 5 minutes. This will form the aromatic base of your risotto.
- Stir in 2 minced garlic cloves and cook for an additional minute until fragrant. Be careful not to burn the garlic, as it can turn bitter.
- Add 1 cup of brown rice and 0.5 cup of quinoa to the pan, stirring to coat the grains in the oil. Toasting the rice and quinoa for about 2 minutes enhances their nutty flavor.
- Pour in 4 cups of low-sodium vegetable broth, one cup at a time, stirring frequently. Allow the liquid to absorb before adding the next cup, which should take about 20 minutes.
- After about 15 minutes, add 1 cup of pumpkin puree and 2 tablespoons of chopped fresh sage to the mixture. This will infuse the risotto with a warm, autumnal flavor.
- Continue to stir and cook until the rice and quinoa are tender and creamy, about 5 more minutes. The grains should be al dente, with a slight bite.
- Once cooked, remove the risotto from heat and stir in 0.25 cup of grated parmesan cheese. This adds creaminess and depth of flavor.
- Season with 0.5 teaspoon of black pepper and 0.5 teaspoon of salt, adjusting to taste. Remember, the cheese adds some saltiness, so taste before adding more.
- Let the risotto sit for a couple of minutes to thicken slightly. This resting time allows the flavors to meld beautifully.
- Serve warm, garnished with additional sage or a sprinkle of parmesan if desired. This dish is best enjoyed fresh, but leftovers can be stored in an airtight container in the fridge for up to 3 days.
Nutrition (per serving)
- Calories: 320
- Carbs g: 45
- Protein g: 10
- Fat g: 10
- Sugar g: 3
