Treat foods 100 calories
Calories burned during exercise
March 5, 2017
Living with chronic pain
March 6, 2017

This delicious and cheesy risotto is incredibly tasty! And much easier to prepare than you would think.

There is an additional element of richness of flavour that comes from gently roasting the pumpkin, and using fresh whole high quality ingredients.

The trick is to cook the rice until it is soft but still slightly firm, and not soggy or mushy!

Serves 4


2 tbsp olive oil

2 cups pumpkin, peeled and diced into small cubes

1 medium brown onion, finely diced

2 cups arborio rice

4 cups vegetable or chicken stock

100g parmesan cheese

50g light margarine

50g baby spinach

100g reduced fat feta, cubed

Sea salt and pepper


1: Scatter pumpkin pieces on a baking tray, drizzle generously with olive oil and lashings of sea salt. Roast in preheated oven at 180C for about 15 minutes until tender but not too soft.

2: Heat oil in a heavy based saucepan over medium heat. Add onion and sauté until softened and transparent.

3: Add rice to the pan and sauté until rice is heated through.

4: Add stock to pan, gently stir, cover, then allow to simmer over medium heat for about 12-14 minutes.

5: Add roasted pumpkin, stir, cover again and allow to simmer for 5 minutes.

6: Take off the heat, add parmesan, butter and baby spinach, stir well. Season with sea salt and pepper. Allow to sit to absorb all the delicious flavours. Finally, stir through feta and plate up.


Cal    kJ   Carbs    Sugar    Fat    Sat fat    Protein

475    1988    71.9    10.6    13.9    4.3     14.3

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