• med fat 5.40g 5.40%
  • low sat fat 1.10g 1.10%
  • low salt 46.21mg 0.04%
  • low sugar 2.80g 2.80%
*As guideline of daily recommended intake per 100g

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Ingredients:

Cooking method:

  1. Dice 250g pumpkin into 1cm-wide pieces. Place in a non-stick frypan with 1 tablespoon canola oil and cook over a medium to low heat.
  2. Periodically toss and continue to cook until the pumpkin is cooked and the outside is darkened. Set aside.
  3. Dice remaining pumpkin into large pieces and cook in 2 cups simmering water. When tender, puree the pumpkin with the water in which it was cooked. Add more water to bring the total pumpkin stock to 1 litre.
  4. Heat 1 tablespoon of oil in a pan, add onion and garlic. Cook for 30 seconds.
  5. Add rice. Toss for 1 minute and add 1 cup of pumpkin stock. Cook over a low heat.
  6. As the liquid is absorbed, add another cup. Stir constantly and keep adding pumpkin stock as necessary. After 25 minutes, the risotto will be cooked.
  7. Remove from heat and add the diced caramelised pumpkin and sage.  Toss until well combined.
  8. Season with salt and pepper and serve with shaved parmesan.

Nutritional information:

Average quantity per Serving
Average quantity per 100g
Weight (g)
228.00g
100.00g
Energy (kJ)
1646.85kJ
722.30kJ
Protein (g)
9.83g
4.31g
Total fat (g)
12.30g
5.40g
- Saturated fat (g)
2.52g
1.10g
- Polyunsaturated fat (g)
2.74g
1.20g
- Monounsaturated fat (g)
6.49g
2.85g
Cholesterol (mg)
6.46mg
2.83mg
Carbohydrate-available (g)
59.05g
25.90g
CarbohydrateSE (g)
58.99g
25.87g
- Sugars (g)
6.39g
2.80g
Water (g)
139.50g
61.18g
Dietary fibre (g)
2.71g
1.19g
Thiamin (mg)
0.13mg
0.05mg
Riboflavin (mg)
0.15mg
0.07mg
Niacin (mg)
2.35mg
1.03mg
Niacin equivalents (mg)
4.57mg
2.00mg
Vitamin C (mg)
21.81mg
9.56mg
Total folate (ug)
49.07ug
21.52ug
Total vitamin A equivalents (ug)
648.61ug
284.48ug
Retinol (ug)
21.08ug
9.25ug
Beta carotene equivalents (ug)
3726.51ug
1634.43ug
Sodium (mg)
105.37mg
46.21mg
Potassium (mg)
510.13mg
223.74mg
Magnesium (mg)
40.78mg
17.89mg
Calcium (mg)
123.51mg
54.17mg
Phosphorus (mg)
204.18mg
89.55mg
Iron (mg)
1.22mg
0.53mg
Zinc (mg)
1.38mg
0.60mg

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