Vegan Pumpkin Risotto with Sage

Vegan Pumpkin Risotto with Sage


  1. 5 c (low sodium) veggie broth
  2. 3 T olive oil
  3. 1 small yellow onion, finely chopped
  4. 1 clove of garlic, minced
  5. 1 c Arborio rice
  6. 1 c canned pure pumpkin puree
  7. 1 t sea salt
  8. ½ tsp nutmeg (I like freshly grated)
  9. freshly ground pepper
  10. ½ T chopped fresh sage


First, bring the broth to boil in a saucepan and then let simmer, while you prepare the rest of the dish.

Sautee the onion in the olive oil until soft…3-4 minutes.

Add the garlic and cook for a minute and then add the rice and 1 c of the hot broth, reducing the heat so that the mixture simmers. Stir often and, as broth gets absorbed, add another cup. Continue with this process, until all the broth has been absorbed. (About 20 minutes)

Stir in pumpkin, salt & nutmeg (if using fresh nutmeg, use a fine grater).

Season with fresh pepper, top with fresh sage. (After making this, I think it would be better with the sage stirred into the mixture and I would probably use a large onion and at least 2 more cloves of garlic)

This delicious recipe was adapted from a recipe from Chloe Coscarelli.

A Little about this Dish!

Okay, first of all…this is a fabulous fall dish! Now that I’ve made it, I’m going to have it as the first course of our Thanksgiving dinner. It’s really simple and the taste PLUS health benefits are fantastic!

People are a little confused about Risotto. Many confuse Arborio rice with Orzo…shaped similarly but Orzo is a wheat product and Arborio rice is a type of rice whose nature makes it super absorbent without it becoming soggy so makes it really easy to imbue with intense flavors. The other thing about risotto is that most recipes call for cream, butter and cheese…not the healthiest nor weight friendly way to make it but THIS recipe is completely vegan and the addition of pumpkin, sage, garlic and onion, really pack a super nutritional “punch”!

Arborio rice is high in protein, good carbohydrates, vitamins and minerals. Of course brown rice has a better nutritional profile but as an Italian choice, it sure beats pasta.

Pumpkin is super high in beta-carotene (the highest of any vegetable), which converts to vitamin A…great for eyesight & cardiovascular protection, potassium: fantastic for recovery from exercise (higher than bananas!) and vitamin K, a cancer fighter. Sage has been found to have flavonoids and polyphenols beneficial to brain health as well as anti-oxidant and anti-inflammatory properties. Top this off with the anti-viral, anti-bacteria, anti-cancer properties of onion and garlic and we’ve got a winner! (a little side note about onions: the outer layers are highest in the anti-oxidant quercetin, so be careful not to “over-peel”)

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