Penn Herb Wellness Guide
Pomegranate Pumpkin Risotto
Risotto is an Italian rice dish that comes in many variations. Pumpkin lends this version an earthy sweetness.
Ingredients
- 1/2 cup pomegranate seeds
- 1 4x4 inch, double-thick piece cheesecloth and kitchen string
- 3/4 cup pomegranate juice
- 5 cups chicken broth
- 1/4 cup olive oil
- 1 cup onion, finely chopped
- 1 cup carrots, finely chopped
- 1/4 cup basil, finely chopped
- 2 tsp fresh thyme, chopped
- 1 15 oz can pumpkin pie filling, or 1 1/2 cups cooked squash
- 1 1/2 cups Italian Arborio (short-grained) rice
- 1 cup Parmesan cheese, freshly grated
- 3 Tbs pomegranate seeds (garnish)
- Parmesan cheese, freshly grated
Directions
- Wrap most of the pomegranate seeds (reserving some) in the cheesecloth and tie into a bag with the kitchen string.
- In a medium saucepan, combine the pomegranate juice, cheesecloth bag, and chicken broth. Bring to a boil and simmer for 5 minutes, covered. Remove the cheesecloth bag and discard. Turn heat to low to keep the mixture hot.
- In a large saucepan, heat the olive oil until hot. Saut the onion, carrots, basil, and thyme for 5 minutes.
- Stir in the pumpkin and rice. Add 1 cup of the pomegranate broth mixture and cook until the liquid cooks away, stirring constantly (about 5 minutes). Stir in remaining broth mixture and cook for 2530 minutes, stirring very frequently, until rice is thick, creamy, and tender.
- Stir in Parmesan cheese until melted. Garnish the risotto with reserved pomegranate seeds and additional cheese.
Nutrition Facts
Calories 295
Calories from Fat 81 (27%)
(14%)Total Fat 9g
(14%)Saturated Fat 3g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
(3%)Cholesterol 9mg
(13%)Sodium 304mg
(8%)Potassium 296mg
Total Carbohydrate 45g
(19%)Dietary Fiber 5g
Sugars 7g
Sugar Alcohols 0g
(18%)Protein 9g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.