Miso Pumpkin Risotto
1 serving of miso pumpkin risotto contains 338 Calories. The macronutrient breakdown is 71% carbs, 21% fat, and 7% protein. This is a good source of fiber (21% of your Daily Value), potassium (8% of your Daily Value), and iron (59% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 20 minutes
- Cook Time
- 30 minutes
Ingredients
- Miso
2 tbsp or 34g
- Maple syrups
2 tsp or 13g
Directions
- In a medium saucepan, bring water to a simmer over medium heat. Once simmering, reduce heat to low to keep the water warm.
- Add miso to a small mixing bowl and scoop out about 1/2 cup of water from the saucepan. Add to the miso and whisk until mostly dissolved. Add the miso mixture and pumpkin puree to the pot of warm water and stir to dissolve. Turn off the heat, but leave the pot on the stovetop to keep warm.
- Heat a large rimmed skillet over medium-high heat. Add the olive oil and thinly sliced leeks and cook, stirring occasionally, until somewhat browned and caramelized, about 3-5 minutes. Add the garlic and sauté for 1 minute until fragrant.
- Reduce heat to medium and add sage, arborio rice, and salt and cook for 1 minute, stirring to coat. Add dry white wine and cook for 1-2 minutes, stirring frequently, or until the liquid is absorbed.
- Using a ladle or measuring cup, add warmed miso pumpkin broth 1/2 cup at a time, stirring almost constantly, giving the risotto little breaks to come back to a simmer. The heat should be medium, and there should always be a slight simmer.
- Continue to add miso broth, stirring to incorporate, until the rice is al dente, cooked through but still has a slight bite. This whole process should only take 15-20 minutes.
- Taste and adjust flavor as needed, adding more salt to taste or maple syrup to enhance the pumpkin flavor.
- Divide risotto between bowls and serve.
Nutrition Facts
For 1 serving of miso pumpkin risotto (471g)
Nutrient | Value | %DV |
---|---|---|
Calories | 338 | |
Fats | 8g | 10% |
Saturated fats | 1g | 6% |
Trans fats | 0g | |
Cholesterol | 0mg | 0% |
Sodium | 770mg | 33% |
Carbs | 59g | 21% |
Net carbs | 53g | |
Fiber | 6g | 21% |
Sugar | 8g | |
Protein | 6g | |
Calcium | 70mg | 7% |
Iron | 5mg | 59% |
Potassium | 387mg | 8% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 5874μg | |
Beta carotene | 8729μg | |
Caffeine | 0mg | |
Choline | 22mg | 4% |
Copper | 0.3mg | 37% |
Fluoride | 30μg | |
Folate (B9) | 146μg | 37% |
Lycopene | 0μg | |
Magnesium | 53mg | 13% |
Manganese | 1mg | 47% |
Niacin | 3mg | 17% |
Pantothenic acid | 1mg | 25% |
Phosphorus | 121mg | 17% |
Retinol | 0μg | |
Riboflavin (B2) | 0.1mg | 11% |
Selenium | 10μg | 17% |
Theobromine | 0mg | |
Thiamine | 0.3mg | 27% |
Vitamin A IU | 19443IU | |
Vitamin A | 972μg | 108% |
Vitamin B12 | 0μg | 0% |
Vitamin B6 | 0.2mg | 18% |
Vitamin C | 9mg | 10% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 2mg | 17% |
Vitamin K | 37μg | 31% |
Zinc | 1mg | 10% |
Sugars | ||
Sugar | 8g | |
Sucrose | 2g | |
Glucose | 0g | |
Fructose | 1g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 1g | 6% |
Monounsaturated fats | 5g | |
Polyunsaturated fats | 1g | |
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 | 0.3g | |
Arginine | 0.5g | |
Aspartic acid | 1g | |
Cystine | 0g | |
Glutamic acid | 1g | |
Glycine | 0.2g | |
Histidine | 0.1g | |
Hydroxyproline | 0g | |
Isoleucine | 0.2g | |
Leucine | 0.4g | |
Lysine | 0.2g | |
Methionine | 0.1g | |
Phenylalanine | 0.3g | |
Proline | 0.2g | |
Serine | 0.3g | |
Threonine | 0.2g | |
Tryptophan | 0g | |
Tyrosine | 0.2g | |
Valine | 0.3g |