Brown Rice and Pumpkin Risotto

Between the rice and the pumpkin, this will definitely keep you full.

Ross Woodhall / Getty Images

This risotto is made with brown rice, so you can get lots of whole grains with only 4g of sugar per serving. You can also make the risotto gluten-free by choosing a gluten-free stock like Pacific Natural Foods.

Nutrition information (per serving)

Calories: 160; total fat: 3.5g; saturated fat: 0g; protein: 4g; carbohydrates: 33g; sugar: 4g; fiber: 5g; cholesterol: 0mg; sodium: 250mg

Recipe and photo by Diane Boyd, M.B.A., R.D., L.D.N. of Cape Fear Nutrition.

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Prep time

10 min.

Cook time

53 min.

  • 1 Tbsp canola oil
  • 1 small sweet onion, finely chopped
  • 1 cup uncooked brown rice, short grain
  • 1 cup canned pumpkin
  • 3 cups low sodium chicken or vegetable stock
  • 1/4 tsp dried thyme
  • 1 Tbsp freshly squeezed lemon juice
  • 1 tsp lemon zest
  • 1 Tbsp chopped parsley

In a medium saucepan, heat oil and gently cook onions until softened, about 8 minutes.

Add rice and heat until fragrant, stirring often to prevent scorching.

Add pumpkin, broth, and thyme, and bring to a simmer. Cover pot, and cook for 45 minutes; stirring to prevent sticking as needed.

Add lemon juice, lemon zest, and parsley. Fluff with a fork to combine.