A delicious recipe by Vicky Foord. 

serves 4 I prep time =  10 minutes I cooking =  30 minutes  



  • 2 tablespoons Extra Virgin Olive Oil  
  • 1 brown onion, finely chopped  
  • 2 garlic cloves, crushed (anti-inflammatory ingredient)  
  • 600g butternut pumpkin, cut into 2cm cubes (leave the skin on for extra fibre 
  • 150g white cup or flat mushrooms, quartered or sliced (anti-inflammatory ingredient) 
  • 1 small capsicum, deseeded, cut into 1cm pieces 
  • 1 zucchini, cut into 2cm pieces (anti-inflammatory ingredient) 
  • ½ cup frozen peas 
  • 1 ½ cups Arborio (risotto) rice 
  • 6 cups low sodium chicken stock (or chicken bone broth) 
  • salt and cracked pepper  
  • 1/3 cup grated parmesan cheese  



  1. Add stock to a saucepan over medium heat. Bring to a simmer, then remove the saucepan from the heat and cover with a lid to keep hot. 
  2. Meanwhile, heat oil in a large heavy-based pan or flameproof casserole over medium heat. Add onion and garlic, cook for 2 – 3 minutes until the onion has soften.  
  3. Add rice, pumpkin, capsicum and mushrooms, sauté , for 1 - 2 minutes until everything is lightly coated in oil. Add stock, 1 ladle at a time. Stir with a wooden spoon until all the liquid has been absorbed. Repeat with remaining stock (this should take around 25 minutes).  
  4. Add peas to rice mixture with the last ladleful of stock. Cook for a further 3 – 4 minutes or until heated through. Remove from heat. Season with salt and pepper to taste. Stir in the parmesan.  
  5. Divide risotto mixture among serving plates. Sprinkle extra parmesan over the top, if desired.  


Nutritional Information  

per serve  


 1541 kJ  

(366 cal)  

Total Fat  


Saturated Fat  













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