CREAMY PUMPKIN RISOTTO Prep Time: 5 min | Cook Time: 30 min | Total Time: 35 min | Servings: 6 Ingredients

1 Tbsp butter 1/2 onion, scrubbed with clean vegetable brush under running water and diced 2 cloves garlic, minced 1 1/2 cup white rice or brown rice, rinsed if desired 3 cups low-sodium vegetable or chicken broth 1 - 2 cups water 1 cup canned pureed pumpkin 3/4 cup shredded Parmesan cheese salt and pepper to taste Directions

1. Wash hands with soap and water. Sanitize surfaces before starting. Use clean utensils. 2. Melt butter in a deep saucepan over medium heat. Add onion and garlic and cook for 3-4 minutes or until soft. Created using OnlineLabels.com. Note: Information is estimated using 3. Add raw rice to the saucepan and stir constantly for 1 minute. nutrition analysis software and may vary based on which specific brands of 4. Add 1 cup of broth to the saucepan and stir until water is absorbed. ingredients are used. Repeat until all broth is used and absorbed. 5. Once all the broth has been added, start adding water 1/2 cup at a time until rice is cooked to your preference. Rice should be creamy and tender. Cooking time will be longer for brown rice. 6. Once rice is desired texture, add pumpkin puree and stir for 1 minute. 7. Remove from heat and stir in 1/2 cup Parmesan cheese until melted. 8. Serve warm topped with remaining cheese. Store leftovers in air-tight container in refrigerator for 3-5 days. Reheat leftovers to an internal temperature of 165°F.

Risotto (ruh-sow-tow) is a creamy rice dish that comes from Northern Italy. This rich and filling pumpkin version tastes delicious paired with a chicken caesar salad or a baked fish fillet.

Recipe adapted from Cooking LSL blog FOOD & NUTRITION FACTS

pumpkin

Pumpkins are vegetables with nutrients like beta-carotene, fiber, and vitamin C that help support good eye, heart, and immune health. 1 cup of cooked, mashed pumpkin counts as 1 cup of vegetables. Store leftover canned pumpkin or fresh pumpkin in an air-tight container in the refrigerator for 3-5 days. Other uses: Add to curries, soups, and baked goods.

onion

Onions are root vegetables with nutrients like antioxidants and fiber that support good heart and digestive health. 1 cup chopped onion, raw or cooked counts as 1 cup of vegetables. Store in a cool, dark place for up to 4 weeks. Wash and peel before use. Other uses: Dice and eat raw in salads and on sandwiches. Saute with oil to start a soup or sauce. Roast in oven or grill with other vegetables. Slowly cook with sugar to make caramelized onions to add to dishes for a savory sweetness.

brown rice*

Brown rice is a whole grain with nutrients like fiber, B vitamins, and iron which support good heart health and immunity. 1/2 cup cooked brown rice counts as 1 oz. serving of whole grains Store uncooked rice in a dry, air-tight container. Other uses: Add to soups and chilis. Season with spices and serve as a side with roasted vegetables and baked chicken breast. Use in a stir-fry with vegetables. *White rice does not have as much fiber as brown rice because it was removed during processing.

Directions to use brown rice instead of white rice: Brown rice has more nutrients than white rice. If you decide to use brown rice instead of white rice, plan for 45-50 minutes for cooking time. You will also need to add 1/2 - 1 more cup of liquid for this recipe.

Search "Second Harvest Food Bank of East Tennessee" on Youtube.com to find cooking demonstrations for many simple recipes!

Last updated September 2020