Roasted pumpkin, asparagus and mint risotto
Indulge in a savory and flavorful Roasted Pumpkin, Asparagus, and Mint Risotto! This delicious vegetarian dish combines perfectly roasted pumpkin, tender asparagus, sweet peas, and refreshing mint with creamy risotto. Ideal for any dinner occasion, it's a comforting, nutritious, and satisfying meal that's sure to impress.
- 05 Sep 2025
- Cook time 30 min
- Prep time 20 min
- 4 Servings
- 7 Ingredients
Roasted pumpkin, asparagus, and mint risotto is a delightful and nutritious dish that brings together the earthy flavors of roasted pumpkin, the fresh taste of asparagus, and the refreshing hint of mint. Perfect for a cozy meal, this risotto is both comforting and elegant, making it an excellent choice for a family dinner or a special occasion.
Ingredients:
Instructions:
Preheat your oven to 400°F (200°C).
- Spread chopped pumpkin on a baking sheet.
- Drizzle 1 tbsp of olive oil over the pumpkin and season with salt and pepper.
- Toss to coat evenly and spread out in a single layer.
- Roast in the preheated oven for about 25-30 minutes or until the pumpkin is tender and slightly caramelized, flipping halfway through.
- In a medium saucepan, heat the vegetable broth over low heat. Keep it warm.
- In a large, heavy-bottomed saucepan or skillet, heat 1 tbsp of olive oil over medium heat.
- Add the finely chopped onion and sauté until translucent, about 5 minutes.
- Add the rice and stir to coat with the oil, toasting lightly for about 2 minutes until the edges of the rice grains start to look translucent.
- Begin adding the warm vegetable broth, one ladle at a time, stirring constantly.
- Wait until each ladleful is absorbed before adding the next. Continue this process until the rice is creamy and cooked al dente, about 18-20 minutes.
- About 10 minutes into the risotto cooking time, add the asparagus pieces to the risotto and stir to combine.
- Add the peas about 5 minutes before the risotto is done, ensuring they are heated through but still bright green.
- Stir in the roasted pumpkin pieces gently to avoid mashing them.
- Adjust seasoning with salt and pepper to taste.
- Remove from heat and let the risotto rest for a minute.
- Garnish with finely chopped fresh mint leaves before serving.
Tips:
- Roast the pumpkin until it's fully caramelized for maximum flavor.
- Use warm vegetable broth to maintain the cooking temperature of the risotto.
- Stir the risotto frequently to release the starch from the rice, creating a creamy texture.
- Add the asparagus and peas toward the end of the cooking process to retain their vibrant color and crunch.
- Finish the dish with a handful of fresh mint leaves for a refreshing and aromatic touch.
This roasted pumpkin, asparagus, and mint risotto is a flavorful and satisfying dish that will impress your guests and please your palate. The combination of roasted vegetables and the creamy texture of the risotto is simply irresistible. Enjoy your meal!
| Nutrition Facts | |
|---|---|
| Serving Size | 440 grams |
| Energy | |
| Calories 290kcal | 15% |
| Protein | |
| Protein 9g | 6% |
| Carbohydrates | |
| Carbohydrates 66g | 18% |
| Fiber 4.57g | 12% |
| Sugar 9g | 9% |
| Fat | |
| Fat 7g | 9% |
| Saturated 1.20g | 4% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 570ug | 64% |
| Choline 33mg | 6% |
| Vitamin B1 0.60mg | 50% |
| Vitamin B2 0.33mg | 25% |
| Vitamin B3 4.36mg | 27% |
| Vitamin B6 0.32mg | 19% |
| Vitamin B9 210ug | 53% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 20mg | 23% |
| Vitamin E 2.31mg | 15% |
| Vitamin K 40ug | 34% |
| Minerals | |
| Calcium, Ca 77mg | 6% |
| Copper, Cu 0.48mg | 53% |
| Iron, Fe 6mg | 51% |
| Magnesium, Mg 50mg | 12% |
| Phosphorus, P 190mg | 15% |
| Potassium, K 760mg | 22% |
| Selenium, Se 11ug | 20% |
| Sodium, Na 360mg | 24% |
| Zinc, Zn 1.68mg | 15% |
| Water | |
| Water 360g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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