Heart-Healthy Butternut Squash Risotto
Indulge in the creamy, wholesome goodness of this Heart-Healthy Butternut Squash Risotto, a perfect recipe that combines comfort food with nutritious ingredients. Made with sweet, tender chunks of butternut squash, creamy Arborio rice, and a splash of dry white wine, this dish offers a rich flavor profile while keeping things light with low-sodium vegetable broth and low-fat Parmesan cheese. Fresh thyme and garlic elevate the dish with fragrant, earthy notes, while a parsley garnish adds a pop of freshness. This risotto is cooked to velvety perfection with a gentle, stirring technique that enhances both texture and flavor. Ready in just an hour, this health-conscious, vegetarian meal is perfect for weeknight dinners or cozy gatherings. Packed with nutrients and brimming with taste, it's proof that comfort food can be both delicious and heart-smart!
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Recipe Information
Ingredients
- 1 small (about 1.5 pounds) Butternut squash
- 2 tablespoons Extra virgin olive oil
- 6 cups Low-sodium vegetable broth
- 1 medium, finely chopped Onion
- 1.5 cups Arborio rice
- 0.5 cup Dry white wine
- 2 cloves, minced Garlic
- 1 teaspoon, finely chopped Fresh thyme
- 0.5 cup, grated Low-fat Parmesan cheese
- 0.5 teaspoon Salt
- 0.25 teaspoon, freshly ground Black pepper
- 2 tablespoons, chopped (for garnish) Parsley
Instructions
Begin by peeling and seeding the butternut squash. Cut it into small, 1/2-inch cubes.
In a large saucepan, bring the low-sodium vegetable broth to a simmer and maintain over low heat.
In a large, heavy-bottomed pot or Dutch oven, heat 1 tablespoon of olive oil over medium heat.
Add the chopped onion and cook, stirring frequently, until softened, about 5 minutes. Add minced garlic and cook for an additional 1 minute, until fragrant.
Stir in the Arborio rice and cook for 2 minutes, allowing the rice to toast slightly.
Pour in the white wine and cook, stirring constantly, until most of the liquid has evaporated.
Begin adding the warm vegetable broth, one ladleful (about 1/2 cup) at a time, stirring frequently and allowing each addition to be absorbed before adding the next.
After about 10 minutes, stir in the cubed butternut squash and continue to add the broth a bit at a time, stirring gently until the rice and squash are tender, about 15-20 minutes longer.
Once the risotto is creamy and the rice grains are just tender, remove the pot from the heat. Stir in the remaining tablespoon of olive oil, fresh thyme, grated Parmesan cheese, salt, and black pepper until well combined.
Taste and adjust seasoning if necessary.
Garnish with chopped parsley before serving. Serve the risotto immediately for the best texture and flavor.
Nutrition Facts
Calories |
1327 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.9 g | 45% | |
| Saturated Fat | 7.5 g | 38% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 20 mg | 7% | |
| Sodium | 2746 mg | 119% | |
| Total Carbohydrate | 196.8 g | 72% | |
| Dietary Fiber | 25.7 g | 92% | |
| Total Sugars | 28.0 g | ||
| Protein | 32.2 g | 64% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 935 mg | 72% | |
| Iron | 7.1 mg | 39% | |
| Potassium | 3682 mg | 78% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
