Heart-Healthy Butternut Squash Risotto

Indulge in a guilt-free comfort meal with this Heart-Healthy Butternut Squash Risotto, a creamy and flavorful dish that’s as nourishing as it is satisfying. This recipe combines nutrient-packed butternut squash with fiber-rich Arborio rice, gently cooked in a base of low-sodium vegetable broth and accented by the subtle tang of dry white wine. Fresh thyme and garlic lend an aromatic depth to every spoonful, while a touch of low-fat Parmesan adds the perfect hint of creaminess without heavy fats. Ready in just an hour, this wholesome risotto is prepared with healthier cooking techniques and heart-friendly ingredients like olive oil for a lighter twist on a classic. Serve it warm, garnished with fresh parsley for a burst of color and herbal freshness. Perfect for busy weeknights or elegant dinners, it’s a delicious way to enjoy the best of fall flavors while supporting your wellness goals.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

Begin by peeling and seeding the butternut squash. Cut it into small, 1/2-inch cubes.

Step 2

In a large saucepan, bring the low-sodium vegetable broth to a simmer and maintain over low heat.

Step 3

In a large, heavy-bottomed pot or Dutch oven, heat 1 tablespoon of olive oil over medium heat.

Step 4

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.

Step 5

Stir in the Arborio rice and cook for 2 minutes, allowing the rice to toast slightly.

Step 6

Pour in the white wine and cook, stirring constantly, until most of the liquid has evaporated.

Step 7

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.

Step 8

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.

Step 9

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.

Step 10

Taste and adjust seasoning if necessary.

Step 11

Garnish with chopped parsley before serving. Serve the risotto immediately for the best texture and flavor.

Nutrition Facts

Serving size	(2791.9g)

Amount per serving	% Daily Value*
Calories	1326.6

Total Fat 34.9g	0%
Saturated Fat 7.5g	0%
Polyunsaturated Fat 0.0g
Cholesterol 20mg	0%
Sodium 2745.9mg	0%
Total Carbohydrate 196.8g	0%
Dietary Fiber 25.7g	0%
Total Sugars 28.0g
Protein 32.2g	0%

Vitamin D 0IU	0%
Calcium 934.7mg	0%
Iron 7.1mg	0%
Potassium 3681.8mg	0%

*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.

Source of Calories

Fat: 25.5%

Protein: 10.5%

Carbs: 64.0%