Pumpkin Risotto Casserole
Pumpkin risotto casserole - Risotto is especially delicious when made in an oven
Nutritional values
(Percentage of daily recommendation)
| Calorie | 526 cal. | (25 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 71 g | (47 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.4 g | (21 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 47.2 μg | (79 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.2 mg | (43 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 86 μg | (29 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 4.7 μg | (10 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 813 mg | (20 %) | ||
| Calcium | 308 mg | (31 %) | ||
| Magnesium | 60 mg | (20 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 7.5 g | |||
| Uric acid | 156 mg | |||
| Cholesterol | 22 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 250 milliliters Carrot juice
- 1 gram Hokkaido pumpkin (800 grams)
- 1 tsp olive oil
- 1 tsp butter
- 250 grams Arborio rice
- 100 milliliters lemon juice
- 350 milliliters Vegetable broth
- 1 bunch parsley
- 1 pc Parmesan (80 grams)
- 4 Tbsps breadcrumbs
- 3 Tbsps Pumpkin seed oil
- salt
- peppers
Preparation steps
Heat carrot juice in a pot. Peel and quarter pumpkin, core and cut into 1/2 cm (approximately 1/5 inch) wide strips. Grease baking dish with olive oil.
Heat butter in a large saucepan. Saute rice on over low heat until softened. Add lemon juice, carrot juice and broth and bring to a boil, stirring constantly. Arrange rice in a baking dish and top with pumpkin slices.
Rinse parsley, shake dry, pluck off leaves and chop finely. Mix Parmesan, breadcrumbs and pumpkin seed oil to a paste and add parsley. Season with salt and pepper, and spread paste on top of pumpkin slices.
Bake in preheated oven at 200°C (approximately 400°F) (fan oven 180°C; gas mark 3) for about 30-40 minutes. If casserole browns too quickly, cover with aluminum foil. Serve.
