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Butternut Squash Risotto

Butternut Squash Risotto

This super simple butternut squash risotto is delicious, savoury, packed with fibre and other nutrients, requires little prep time, and will keep you full until your next meal.

The health benefits of butternut squash make this versatile fall harvest vegetable worth including in your shopping list. It can be used as part of breakfast, lunch or dinner, and is loaded with vitamin A, vitamin C, and fibre. It’s also a good source of magnesium, potassium, manganese, vitamin E, and B vitamins.

A one-cup serving contains over 450% of the daily recommended intake of vitamin A, over 50% of your vitamin C, and 7 grams of fibre.

Health benefits…

  • Vitamins A, C & E are potent antioxidants that help support immune and cardiovascular health
  • Fibre is essential for the health of our gut microbes, helping boost immunity and has also been shown to promote fat loss
  • B vitamins support the nervous system against stress and are essential for mental health
  • Magnesium, potassium, and manganese, all play important roles in bone health

Ingredients

Serves 4

  • 1 1/2 cups wild rice* (see notes for other types of rice)
  • 3 cups diced butternut squash, fresh or frozen
  • 1/3–2/3 cup parmesan cheese
  • 4 cups of broth/stock (I prefer vegetable, but you do you!)
  • 1 tbsp of olive oil
  • 1 diced white or yellow onion
  • 2 cloves of garlic, minced
  • 1 tbsp dried sage or oregano

Instructions

  • Set your pressure cooker to sauté and add in oil onion and garlic. Sauté until soft, 2-3 minutes.
  • Add in rice. Sauté for an additional 1-2 minutes.
  • Add in broth, butternut squash cubes and sage or oregano. Turn off sauté.
  • Lock lid and set for 25 minutes on manual. After cook time, leave for 10 minutes to naturally release.
  • Release the remaining pressure, then stir rice and butternut squash until smooth (you may need to smash up the squash with a fork or potato masher, depending on the size of the cubes you cut).
  • Add in parmesan (vegan parmesan works too) cheese and mix thoroughly.
  • Top with your favourite steamed green vegetables like broccoli, green beans, Brussels sprouts or asparagus and serve.

Notes

  • If you don’t have a pressure cooker, just cook your rice according to package directions with the other ingredients added. You may need to drain any excess water before adding the parmesan if you choose this method.
  • If you’re using a different variety of rice, adjust cooking time and liquid volume according to your pressure cooker’s guidelines.
Kyle Young R.H.N.

Kyle Young R.H.N.

Registered Holistic Nutritionist, Canfitpro Personal Training Specialist, Level 2 Movnat Instructor, Yoga Instructor
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