Light Bites & Snacks Main Meals Recipes

Golden Pumpkin Risotto

This is the perfect way to use up any pumpkin scraps you may have from Halloween carving! I’ve paired it with some carrot for an extra golden beta carotene boost, making the whole dish a gorgeous golden hue.

It is estimated that 14.5 million pumpkins will be wasted in the UK this year. Carving pumpkins are edible, from the skin to the flesh and even the seeds, so why not try to make use of some of the pumpkin scraps once you have carved your jack-o’-lantern. Reducing food waste helps reduce CO2 emissions, which in turn helps our planet.

It’s suitable for a gluten-free diet, just check you’re using suitable stock, or even for baby-led weaning if using a no-added salt stock (for very young babies you may need to blend/mash the rice). Optional to use homemade stock or some herbs and spices to make your own. If you want to make this dish vegan, substitute the butter for a little more oil, and the parmesan for some nutritional yeast.

Serves 4


  • 700ml stock
  • 100g pumpkin scraps such as inners or carving off-cuts
  • 100g carrots, roughly diced
  • 200g pumpkin, cut into cubes
  • 1/2 tsp extra virgin olive oil
  • 2-3 sprigs of sage, leaves removed
  • 1 large onion, finely diced
  • 1 tbsp extra virgin olive oil
  • 2 garlic cloves
  • 20g butter (use extra oil if making vegan)
  • 200g risotto rice
  • 150ml white wine (option to use extra stock)
  • 40g parmesan, grated


  • Start by making the pumpkin stock by adding the pumpkin scraps, carrot and stock to a saucepan. Bring to the boil and simmer for 20 minutes till the pumpkin and carrots are cooked through. Blend till smooth and keep on a low heat.
  • Meanwhile, preheat the oven to 180°C fan/ 200°C convection. Add the pumpkin cubes to a baking tray and mix with 1/2 tbsp olive oil. Bake for 25 minutes, turning halfway through. Add the sage leaves and bake for a further 5 minutes.
  • While the pumpkin is roasting, take a large pan and gently cook the onions in the remaining oil till soft and translucent.
  • Add the garlic and cook for 1 minute before adding the butter.
  • Add the rice and toast for 2-3 minutes till fragrant. Add the white wine and stir.
  • Slowly add the stock, stirring the risotto continuously. As the stock is absorbed add more. If you run out of stock use boiled water to allow the rice to cook through so it has a little bite in the centre.
  • Remove the risotto from the heat and add the parmesan and 1/2 the toasted sage leaves. Season with pepper to taste.
  • Serve with the roasted pumpkin and remaining sage leaves over the top.

Per serving: 417kcal/ 15.0g fat/ 5.9g saturated fat/ 52g carbohydrates/ 5.3g fibre/ 9.2g protein

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