Really healthy rice and risotto dishes: Butternut squash and mushroom risotto

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Butternut squash is packed full of more than just taste possibilities; it’s also loaded with vitamin A and is a great source of fibre, potassium and magnesium. And like most vegetables, it’s fat, cholesterol and sodium free. Add mushrooms to the mix and you have a non-fortified dietary source of the sunshine vitamin D. 

This is a really delicious risotto recipe that adds a little extra pop with the peas.


Serves:          4

Prep time:     15 minutes

Cook time:     60 minutes 

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  • 1 butternut squash (skin on)

  • 1 tbsp coriander seeds

  • 1 tbsp cumin seeds

  • ½ tsp of dried chilli flakes (optional)

  • 3 tbsp olive oil

  • 1 onion finely chopped

  • 2 cloves garlic finely chopped

  • 1 litre vegetable stock

  • 250g of chestnut mushrooms broken into chunks if big

  • 200g risotto rice

  • 1 handful nuts, chopped

  • 2oz Parmesan grated

  • 1 knob of butter  

  • A decent splash of white wine

  • 150g Frozen peas

  • Sea salt and black pepper to taste


  1. Preheat oven to 190C fan oven or Gas Mark 5.

  2. Grind the coriander, cumin seeds and chilli flakes (optional) in a pestle and mortar with the salt and pepper, drizzle the butternut squash with at least 2 tablespoons oil and spread the seed mixture over the butternut squash, mix it well so the squash is covered in the oil and seed mix. Put in the oven and roast for about 30 minutes.

  3. Prepare the chopped onion, mushrooms and garlic.

  4. Time to make the risotto: heat 1 tablespoon oil and the knob of butter in a pan, add the onion, mushrooms and garlic and cook until soft.

  5. Add the risotto rice and fry until it starts to look transparent. Add a splash of wine and let it evaporate and then add the stock a ladleful at a time, allowing each ladleful to be absorbed before adding the next. Stir well all the time. This should take about 15 minutes. Add a little hotter water if it looks too heavy.

  6. Take the butternut squash out of the oven and sprinkle over nuts. Put back in oven for 5-10 minutes.

  7. When the squash has cooked, add it to the risotto mix. Add the frozen peas and stir in until they have defrosted. Add the grated parmesan, mix and serve with a little extra grated parmesan on top.

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