Pumpkin – it is very nutritious!

Pumpkin nutrition facts

In its raw state pumpkin is an extremely good source of vitamins A and C, essential for maintaining good eyesight and a healthy immune system, among other functions. It is also high in potassium, manganese, copper and one of the B vitamins, riboflavin. Not enough for you? Then consider the fact that pumpkin contains considerable amounts of magnesium, phosphorus, iron, folate, vitamins E and B6, niacin, thiamin and pantothenic acid “” and is low in salt, cholesterol and saturated fat.

Only 26kcal per 100grams!

Pumpkin recipe

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Pumpkin recipe
To prepare pumpkin you cut it, take the insides out ( the seeds etc) and then cook it until the skin is soft. you can eat the skin too! Mashed it is great as a side dish, or in a ravioli, or as a soup. I personally also like it chopped up in risotto!
  • 15 g butter
  • 1 tablespoon olive oil
  • 1 onion
  • 2 cloves garlic, crushed
  • 6 mushrooms, sliced
  • 1½ cups arborio rice
  • 1 cup diced pumpkin (I use butternut)
  • 3-4 cups hot stock (chicken or vegetable)
  • ½ cup grated parmesan cheese
  • salt
  • freshly ground black pepper
  • ½ cup chopped fresh parsley (optional)
  1. Heat butter and oil together in a large saucepan or frypan.
  2. Gently cook the onion and garlic.
  3. Add the rice and cook, stirring until the rice is coated in the oil mix.
  4. Stir in the pumpkin and mushrooms.
  5. Pour over 1 cup of the hot stock.
  6. Cook, stirring often until the liquid is almost all absorbed.
  7. You don't want the liquid to be boiling in with the rice, just a gentle simmer.
  8. Continue stirring and adding stock one cup at a time until the stock is all absorbed and the rice is tender.
  9. This takes about 20 minutes.
  10. You don't need to stand there stirring the whole time if you use a non-stick pot and return often.
  11. Stir in the parmesan cheese,seasoning and parsley.
  12. It will go lovely and sticky with the cheese.
  13. Serve immediately.