Butternut squash and sage risotto

A filling vegetarian dinner based on a basic risotto recipe with an autumnal twist. This butternut squash and sage risotto is a comforting dish that showcases the earthy flavors of the season. The creamy rice is infused with the sweetness of roasted butternut squash and the fragrant herbal notes of sage. With every spoonful, you’ll enjoy the mix of textures and flavors that make it the perfect cozy meal for chilly evenings. Whether you’re a vegetarian or just looking for a delicious meat-free option, this dish is sure to warm your heart and soul.

Ingredients

  • 1kg butternut squash, peeled and cut into bite-sized pieces
  • 3 tbsp olive oil
  • Bunch of sage, leaves plucked, half roughly chopped, the other half left whole
  • 1½ l vegetable broth
  • 50g butter
  • 1 onion, finely chopped
  • 300g risotto rice (we used Arborio)
  • 1 small glass of white wine
  • 50g Parmesan or vegetarian alternative, finely grated

Preparation steps

  1. Preheat the oven to 220°C/fan 200°C/gas 7.
  2. Toss the pumpkin with the chopped sage in 1 tablespoon of oil.
  3. Place the squash in a shallow roasting pan and roast for 30 minutes until brown and tender.
  4. While the squash is roasting, bring the broth to a boil and simmer on low.
  5. In a separate pan, melt half the butter over medium heat.
  6. Stir in the onions and sauté gently for 8-10 minutes, until softened but not colored, stirring occasionally.
  7. Stir the rice into the onions until it is completely covered with the butter.
  8. Stir constantly until the rice is shiny and the edges of the grain look translucent.
  9. Pour in the wine and simmer until it has completely evaporated.
  10. Add the broth a tablespoon at a time and stir the rice over low heat for 25-30 minutes.
  11. The rice should be cooked al dente, with a slightly firm, starchy bite in the center.
  12. The risotto should be creamy and slightly soupy.
  13. Dragging a wooden spoon into it should create a trail that lasts a few moments, but no longer.
  14. Carefully fry the whole sage leaves in a little olive oil until crispy and then set aside on kitchen paper.
  15. When the pumpkin is cooked, mash half of it into a coarse puree, leaving half whole.
  16. When the risotto is just ready, stir in the puree, then add the cheese and butter and let sit for a few minutes.
  17. Serve the risotto with the whole pumpkin pieces and sprinkled with the crisp sage leaves.

Nutritional Information

Equipment and tools

To prepare the butternut squash and sage risotto you will need the following equipment and tools:

  • Sharp knife
  • peeler
  • dulcimer
  • Big pot
  • wooden spoon
  • frying pan
  • grater

Allergen information

This butternut squash and sage risotto recipe may contain the following allergens:

  • Dairy products – Parmesan cheese

Be sure to check the labels of all store-bought ingredients for possible allergens.

Storage and leftovers

If you have leftover butternut squash and sage risotto, follow these storage guidelines:

  • Allow the risotto to cool completely.
  • Transfer it to an airtight container.
  • Store in the refrigerator for up to 3 days.

To reheat leftovers, heat gently on the stove or in the microwave until completely hot. You may need to add a splash of vegetable broth or water to loosen up the risotto.

Health Benefits of Butternut Squash and Sage Risotto

Butternut squash and sage risotto is not only a comforting and tasty dish but also offers numerous health benefits. This delicious combination of ingredients creates a nutritious meal rich in essential nutrients and antioxidants. Let’s explore the health benefits of the main ingredients in this delicious recipe:

1. Butternut squash

Butternut squash is the main ingredient in this risotto dish. This bright orange vegetable is packed with vitamins, minerals and fiber, making it a nutritious addition to your diet. Here are some of its health benefits:

  • Vitamin A: Butternut squash is an excellent source of vitamin A, which is critical for promoting healthy vision, supporting the immune system, and maintaining skin health.

  • Fiber: With its high fiber content, butternut squash can aid digestion, prevent constipation, and promote a healthy gut. It also helps regulate blood sugar levels and promotes satiety, which has a positive effect on weight control.

  • Antioxidants: Rich in antioxidants, including beta-carotene and vitamin C, butternut squash helps reduce inflammation, neutralize harmful free radicals, and protect against chronic diseases such as heart disease and certain cancers.

  • Minerals: It is a good source of potassium, magnesium and manganese, which contribute to healthy bones, regulation of blood pressure and energy production in the body.

2. Sage

Not only does sage give this risotto a unique flavor, but it also offers several health benefits. Here’s why you should include sage in your diet:

  • Antioxidant Properties: Sage is known for its powerful antioxidant properties that help fight oxidative stress, reduce inflammation, and protect against cell damage.

  • Anti-inflammatory properties: The presence of rosmarinic acid in sage has an anti-inflammatory effect and is therefore suitable for conditions such as arthritis, asthma and certain skin diseases.

  • Digestive Aid: Sage is traditionally used to aid digestion and relieve digestive problems such as gas, indigestion and bloating. It can also stimulate appetite and improve nutrient absorption.

  • Cognitive Health: Some studies suggest that sage may improve memory, concentration, and cognitive function, making it promising for brain health.

3. Arborio rice and parmesan

This risotto recipe calls for Arborio rice, a short-grain rice with a high starch content. Arborio rice is a good source of carbohydrates and is gluten-free. Combined with Parmesan or a vegetarian alternative, it creates a creamy texture and enhances the flavor.

While moderation is key, incorporating this delicious butternut squash and sage risotto into your meals will not only satisfy your taste buds but also provide you with valuable nutrients. Try this nutrient-dense dish and enjoy a healthy and tasty meal today!

You might also like