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Easy Vegan Pumpkin Risotto

This seasonal recipe takes a classic comfort food and adds a healthy and festive twist. Grounded in sweet spices like nutmeg and cinnamon, the pumpkin flavour is sure to add a keen autumnal sensibility to the table. Not only is it the perfect addition to holiday meals, it’s also hearty enough to stand alone as a rich main.



Preparation and Cooking Time: 45-50 minutes


4 cups no salt added vegetable broth*
1 tablespoon extra virgin olive oil
1 small onion, minced
1 garlic clove, minced
1 tablespoon white wine vinegar
1 teaspoon lemon juice
1 cup Arborio rice
¼ cup vegan Parmesan or nutritional yeast
½ medium pie pumpkin or 1 cup canned pumpkin puree*
Pinch ground nutmeg
Pinch ground cinnamon
Salt and freshly ground pepper to taste*

*To reduce the salt content of this dish choose low salt broth, limit the salt added in cooking, and add fresh pumpkin rather than canned.


  1. Preheat the oven to 450F. Slice the pumpkin in half, scoop the seeds out and place it on a baking sheet. Bake it for 40 minutes or until the flesh is soft. If you’re using pumpkin puree, you can skip this step.
  2. While your pumpkin is baking, combine the vegetable broth and lemon juice in a pot with the Lucky Iron Fish. Bring to a boil for 10 minutes then set aside while you start preparing the risotto.
  3. Meanwhile, in a medium heavy saucepan heat the olive oil over medium heat. Add the onion and garlic and sauté until they begin to brown, about 5 minutes.
  4. Add the rice and stir for about 1 minute.
  5. Add the white wine vinegar and continue cooking and stirring the rice over medium heat until the vinegar is absorbed.
  6. Ladle about 1 cup of the warm vegetable broth over the rice. Stir constantly until the broth is absorbed.
  7. Repeat with another cup of stock until the liquid is absorbed. Continue this process until the rice is fluffy and creamy, about 25-30 minutes. Note: you may not have to use all of the stock.
  8. When the pumpkin is finished baking, scoop the flesh into a bowl and mash it with a fork. Remove any remaining seeds.
  9. Lower to a simmer and stir in the pumpkin, nutmeg and cinnamon until fully combined. Stir in the vegan Parmesan or nutritional yeast and add salt to taste.
  10. Let the finished risotto sit for 5-10 minutes before serving. 
Nutrient Profile
Per serving (1/4 recipe)