Throughout the winter, there is always a pumpkin in my pantry and a bag of peas in my freezer. I need them, along with zucchini to make this delicious risotto.
The rich orange colour of pumpkin, not only brightens up meals but peas add protein to the meal. Peas are pulses and have long been important components of the human diet due to their content of starch, protein and other nutrients. I find that women are spending so much money on pea protein powders these days, but these powders are heat-generated and lack fibre, which is essential to a healthy gut microbiome.
Futhermore, pumpkin is important for eye sight and after a day on my computer, the beta-carotene is helping my ageing eyes.
Beta-carotene is a carotenoid, which like carrots, the caratenoids in pumpkin create the orange colour. These carotenoids provide anti-inflammatory benefits to the body, especially to an ageing body that is moving through menopause.
For those of you who are at your computer or on your phones a lot, then please add this perfect Pumpkin and Pea Risotto to your family meals when you can.
I mention this, because beta-carotene is the most suitable and important precursor for vitamin A and in the body, we need vitamin A for good vision and eye health as well as for a strong immune system, and for healthy skin and mucous membranes. This is important for your children too if they are in front of computers and on their phones.
The MyMT™ KITCHEN: One pot Pumpkin and Pea Risotto for that cold winters night
INGREDIENTS:
- 2 tbsp olive oil
- 1 onion, diced
- 4 – 6 cloves of garlic
- 2 sprigs of rosemary (or 2 tbsp of dried rosemary)
- 1 tbsp oregano
- 1 cup of risotto rice (or brown rice if you prefer)
- 3 cups of veggie stock (you may not use all of this)
- 1 butternut pumpkin
- 2 courgettes
- 1 cup of peas
- Juice of 1 lemon
- Parsley, spinach or rocket for serving
Method:
1. Heat the oil in the pan and then add the onions, Gently cook for 3 – 4 minutes until softened and then add the garlic and herbs and fry for a further 3 minutes.
2. Add the rice and stir well so it is coated in oil.
3. Add in a ladle of stock and stir. Simmer for 15 minutes, adding a ladle each time the liquid has reduced and stirring every couple of minutes, until the stock has all reduced.
4. Add in the chopped butternut at the same time as the first ladle of stock. The butternut will take longer to cook then the courgette and peas.
5. Add in the courgette and the peas when the rice is half way cooked. Keep adding stock every time it reduces until you are happy with the consistency.
6. Once the risotto is cooked, add the lemon juice and salt and pepper until you are happy with the taste. You may need more lemon juice and salt and pepper depending on the amount you make.
7. Serve with any herbs or greens of your choice. I personally love parsley with my risotto.
Bon appetit!
