Mediterranean Diet Butternut Squash Risotto

Creamy, comforting, and bursting with flavor, this Mediterranean Diet Butternut Squash Risotto is a healthier take on the classic Italian dish. Made with roasted butternut squash, Arborio rice, and a medley of fresh herbs like thyme and parsley, this recipe is elevated with zesty lemon and a touch of parmesan for a perfectly balanced finish. A splash of dry white wine and the slow addition of vegetable broth ensure a luxurious texture, while extra-virgin olive oil keeps it Mediterranean-diet-friendly. Ready in under an hour, this wholesome risotto is ideal for cozy weeknight dinners or entertaining guests. Serve it warm, topped with extra herbs or cheese for a delightful aroma and presentation your guests won’t forget. Perfect for those seeking flavorful plant-forward recipes!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

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

Directions

Step 1

Preheat the oven to 400°F (200°C).

Step 2

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.

Step 3

Roast the butternut squash in the preheated oven for 25 minutes or until tender and lightly browned. Remove from oven and set aside.

Step 4

While the squash is roasting, finely dice the onion and mince the garlic cloves.

Step 5

Heat the remaining 2 tablespoons of olive oil in a large saucepan over medium heat.

Step 6

Add the onion and sauté until translucent, about 5 minutes. Stir in the minced garlic and cook for an additional 1 minute.

Step 7

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.

Step 8

Pour in the white wine, stirring constantly until the liquid is absorbed.

Step 9

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.

Step 10

Stir in the roasted butternut squash cubes, grated parmesan cheese, fresh thyme, salt, and pepper. Mix until well combined and heated through.

Step 11

Remove the risotto from heat and stir in the chopped parsley and lemon zest.

Step 12

Serve the risotto warm, garnished with additional cheese or herbs if desired.

Nutrition Facts

Serving size	(2476.0g)

Amount per serving	% Daily Value*
Calories	1783.6

Total Fat 62.5g	0%
Saturated Fat 15.8g	0%
Polyunsaturated Fat 2.9g
Cholesterol 40mg	0%
Sodium 5332.8mg	0%
Total Carbohydrate 255.1g	0%
Dietary Fiber 44.7g	0%
Total Sugars 38.1g
Protein 50.1g	0%

Vitamin D 0IU	0%
Calcium 1047.7mg	0%
Iron 11.9mg	0%
Potassium 4728.6mg	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: 31.5%

Protein: 11.2%

Carbs: 57.2%