Creamy Vegan Orzo Risotto with Butternut Squash
1 servings of creamy vegan orzo risotto with butternut squash contains 553 Calories. The macronutrient breakdown is 52% carbs, 38% fat, and 10% protein. This is a good source of protein (27% of your Daily Value), fiber (37% of your Daily Value), and potassium (20% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 25 minutes
- Cook Time
- 25 minutes
Ingredients
- Miso
1 tbsp or 17g
- Maple syrups
1 tbsp or 20g
- Crushed red pepper flakes
½ tsp or 0.2g
Directions
- Cook the butternut squash in the microwave: Using a sharp paring knife, make several slits around the squash to allow steam to escape. Place the squash on a microwave-safe dish and place in the microwave and microwave on high for 10 minutes. Use a paring knife to poke into it and see if it is soft inside. If not, cook for another minute and test again, and then another minute after that. Remove the squash carefully and allow to cool enough to handle. Once cool, cut squash in half lengthwise and remove seeds and discard. Then scoop the flesh from the skin and set aside.
- Preheat the oven to 400°F. Line a baking sheet with parchment paper. In a small bowl, whisk together olive oil, miso, maple syrup, and mustard until combined.
- Place the halved Brussels sprouts on the lined baking sheet and pour the miso and mustard mixture over them. Season with salt and pepper, then toss to coat evenly.
- Roast the Brussels sprouts for 20 minutes or until tender and golden brown on the edges. Keep warm.
- While Brussels sprouts are roasting, prepare the butternut cream. In a blender, combine cashew milk, cooked butternut squash, and nutritional yeast. Blend until smooth and set aside.
- Heat 1 tbsp olive oil in a deep skillet over medium heat. Add diced shallots and cook until translucent, about 4 minutes. Add minced garlic, thyme, chili flakes, and smoked paprika, stirring until fragrant, about 1 minute.
- Add orzo to the skillet, stirring to coat with spices and shallots. Season with salt and pepper.
- Pour in vegetable stock and bring to a boil. Simmer uncovered for about 8 minutes, stirring often to prevent sticking. Add more stock if needed to maintain a fluid consistency.
- Once orzo is soft and creamy, stir in the butternut cream. Bring back to a simmer, then add lemon juice and adjust seasoning as needed. Stir in parsley and top with roasted Brussels sprouts. Serve immediately.
Nutrition Facts
For 1 servings of creamy vegan orzo risotto with butternut squash
Nutrient | Value | %DV |
---|---|---|
Calories | 553 | |
Fats | 25g | 32% |
Saturated fats | 4g | 21% |
Trans fats | 0g | |
Cholesterol | 0mg | 0% |
Sodium | 650mg | 28% |
Carbs | 76g | 28% |
Net carbs | 66g | |
Fiber | 10g | 37% |
Sugar | 11g | |
Protein | 15g | |
Calcium | 169mg | 17% |
Iron | 4mg | 45% |
Potassium | 939mg | 20% |
Vitamin D | 0.2μg | 2% |
Vitamins and Minerals | ||
Alpha carotene | 953μg | |
Beta carotene | 5534μg | |
Caffeine | 0mg | |
Choline | 28mg | 5% |
Copper | 0.2mg | 21% |
Fluoride | 0μg | |
Folate (B9) | 165μg | 41% |
Lycopene | 0μg | |
Magnesium | 74mg | 18% |
Manganese | 1mg | 39% |
Niacin | 4mg | 23% |
Pantothenic acid | 1mg | 17% |
Phosphorus | 137mg | 20% |
Retinol | 0μg | |
Riboflavin (B2) | 2mg | 142% |
Selenium | 4μg | 7% |
Theobromine | 0mg | |
Thiamine | 0.2mg | 20% |
Vitamin A IU | 13303IU | |
Vitamin A | 675μg | 75% |
Vitamin B12 | 0μg | 0% |
Vitamin B6 | 1mg | 40% |
Vitamin C | 128mg | 142% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 6mg | 39% |
Vitamin K | 282μg | 235% |
Zinc | 1mg | 9% |
Sugars | ||
Sugar | 11g | |
Sucrose | 4g | |
Glucose | 4g | |
Fructose | 3g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 4g | 21% |
Monounsaturated fats | 16g | |
Polyunsaturated fats | 3g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 0g | |
Arginine | 0.3g | |
Aspartic acid | 0.2g | |
Cystine | 0g | |
Glutamic acid | 0.3g | |
Glycine | 0g | |
Histidine | 0.1g | |
Hydroxyproline | 0g | |
Isoleucine | 0.2g | |
Leucine | 0.3g | |
Lysine | 0.2g | |
Methionine | 0g | |
Phenylalanine | 0.1g | |
Proline | 0.1g | |
Serine | 0.1g | |
Threonine | 0.2g | |
Tryptophan | 0g | |
Tyrosine | 0g | |
Valine | 0.2g |