Mediterranean Diet Butternut Squash Risotto
Elevate your weeknight dinners with this Mediterranean Diet Butternut Squash Risotto—a creamy, flavor-packed dish that embraces wholesome ingredients and vibrant seasonal flavors. Roasted butternut squash adds a sweet, caramelized depth, while Arborio rice is gently simmered to perfection with rich vegetable broth and a splash of dry white wine for a sophisticated touch. Fresh thyme, garlic, and lemon zest bring Mediterranean-inspired freshness, and a sprinkle of Parmesan cheese creates the ultimate creamy finish. Prepared in under an hour, this risotto combines heartiness with a balance of health-conscious ingredients, making it a perfect recipe for those following the Mediterranean diet. Serve as a satisfying vegetarian main or a luxurious side dish for any occasion! Keywords: "Mediterranean Diet Butternut Squash Risotto," "healthy risotto recipe," "vegetarian Mediterranean recipes," "seasonal squash dishes," "easy risotto recipes."
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Recipe Information
Ingredients
- 1 medium (about 2 pounds) butternut squash
- 3 tablespoons extra-virgin olive oil
- 1 medium yellow onion
- 2 garlic cloves
- 1.5 cups Arborio rice
- 0.5 cups dry white wine
- 4 cups vegetable broth
- 0.5 cups parmesan cheese, grated
- 1 tablespoon fresh thyme leaves
- 1 teaspoon salt
- 0.5 teaspoon black pepper, freshly ground
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon lemon zest
Instructions
Preheat the oven to 400°F (200°C).
Peel, seed, and dice the butternut squash into small cubes. Place on a baking sheet, drizzle with 1 tablespoon of olive oil, season with a pinch of salt and pepper, and toss to coat.
Roast the butternut squash in the preheated oven for 25 minutes or until tender and lightly browned. Remove from oven and set aside.
While the squash is roasting, finely dice the onion and mince the garlic cloves.
Heat the remaining 2 tablespoons of olive oil in a large saucepan over medium heat.
Add the onion and sauté until translucent, about 5 minutes. Stir in the minced garlic and cook for an additional 1 minute.
Add the Arborio rice to the pan, stirring to coat the grains with oil, and cook for 2 minutes until the rice is lightly toasted.
Pour in the white wine, stirring constantly until the liquid is absorbed.
Begin adding the vegetable broth 1/2 cup at a time, stirring frequently, allowing the rice to absorb nearly all the liquid before adding more. Continue this process until the rice is creamy and al dente, about 18-20 minutes.
Stir in the roasted butternut squash cubes, grated parmesan cheese, fresh thyme, salt, and pepper. Mix until well combined and heated through.
Remove the risotto from heat and stir in the chopped parsley and lemon zest.
Serve the risotto warm, garnished with additional cheese or herbs if desired.
Nutrition Facts
Calories |
1784 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.5 g | 80% | |
| Saturated Fat | 15.8 g | 79% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 40 mg | 13% | |
| Sodium | 5333 mg | 232% | |
| Total Carbohydrate | 255.1 g | 93% | |
| Dietary Fiber | 44.7 g | 160% | |
| Total Sugars | 38.1 g | ||
| Protein | 50.1 g | 100% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1048 mg | 81% | |
| Iron | 11.9 mg | 66% | |
| Potassium | 4729 mg | 101% | |
*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.
