Soy-Free Savory Pumpkin Rice

Transform your fall cooking with this Soy-Free Savory Pumpkin Rice, a wholesome and aromatic dish that’s perfect as a comforting side or a delightful vegetarian main course. This unique recipe infuses fluffy long-grain white rice with the earthy sweetness of pumpkin puree, complemented by warm spices like ground cumin, cinnamon, and nutmeg for a heartwarming flavor profile. Sautéed onion and garlic add depth, while a mix of vegetable broth and olive oil ensures rich, silky texture without the need for soy-based ingredients. Ready in just 40 minutes, this recipe is simple yet sophisticated, finished with optional fresh cilantro or parsley for a pop of color and brightness. Ideal for cozy dinners, fall gatherings, or meal prep, this dish brings the essence of autumn to your table in a soy-free, plant-based way!

Nutriscore Rating: 70/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1.5 cups long-grain white rice
• 3 cups water
• 1 cup pumpkin puree
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 1 teaspoon ground cumin
• 0.5 teaspoon ground cinnamon
• 0.25 teaspoon ground nutmeg
• 1 cup vegetable broth
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup chopped cilantro or parsley (optional, for garnish)

Directions

Step 1

Rinse the rice under cold water until the water runs clear. Drain and set aside.

Step 2

In a medium saucepan, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.

Step 3

Add the minced garlic, ground cumin, ground cinnamon, and ground nutmeg, and sauté for an additional 1 minute until fragrant.

Step 4

Stir in the pumpkin puree and cook for 2 minutes, allowing it to combine with the spices and onion.

Step 5

Add the rinsed rice to the pan and stir to coat the grains with the pumpkin mixture.

Step 6

Pour in the water and vegetable broth, season with salt and black pepper, then bring to a boil.

Step 7

Once boiling, reduce the heat to low, cover the saucepan with a lid, and let it simmer for 18-20 minutes until the rice is tender and has absorbed the liquid.

Step 8

Remove the pot from heat and let it sit, covered, for 5 minutes to allow the rice to steam and fluff up.

Step 9

Gently fluff the rice with a fork and serve warm, garnished with chopped cilantro or parsley if desired.

Nutrition Facts

Serving size	(1694.3g)

Amount per serving	% Daily Value*
Calories	950.9

Total Fat 38.7g	0%
Saturated Fat 7.1g	0%
Polyunsaturated Fat 5.3g
Cholesterol 4.9mg	0%
Sodium 2993.9mg	0%
Total Carbohydrate 136.1g	0%
Dietary Fiber 15.2g	0%
Total Sugars 16.3g
Protein 18.0g	0%

Vitamin D 0IU	0%
Calcium 282.4mg	0%
Iron 11.3mg	0%
Potassium 1431.8mg	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: 36.1%

Protein: 7.5%

Carbs: 56.4%