A true Italian risotto would be made with a starchy type of rice called Arborio. Here we've used brown rice instead, which adds more fiber and makes a risotto with a chewier texture.

Risotto Image - Masterfile


1 tablespoon olive oil

1 small onion, finely chopped

1 1/4 cups brown rice

2/3 cup dry white wine

2 cups carrot juice

2 cups water

3/4 cup canned unsweetened pumpkin puree

1 teaspoon salt

1/2 teaspoon rubbed sage

3 tablespoons grated Parmesan cheese

1/2 teaspoon pepper


1. In a medium, heavy-bottomed saucepan, heat the oil over medium heat. Add the onion and cook until golden brown, about 7 minutes. Add the rice, stirring to coat. Add the wine and cook until absorbed, about 4 minutes.

2.. Meanwhile, in a separate saucepan, heat the carrot juice and water over medium heat until warm. Keep warm over low heat.

3. Stir 2 cups of the warm carrot juice mixture into the rice and cook, uncovered, over low heat, stirring occasionally, until the liquid has been completely absorbed, about 20 minutes.

4. Add the remaining 2 cups warm carrot juice mixture, the pumpkin puree, salt, and sage, and cook over low heat, stirring frequently, until almost all liquid has been absorbed (the rice should be tender, but not mushy), about 25 minutes. Remove from the heat and stir in the Parmesan and pepper. Makes 6 servings

Nutrition Facts

per serving
calories 242
total fat 4.5g
saturated fat 1.2g
cholesterol 3mg
dietary fiber 4g
carbohydrate 41g
protein 6g
sodium 474mg

good source of: beta carotene, magnesium, selenium, thiamin, vitamin B6

If you are concerned about sodium levels, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for Weight Loss, edited by Lawrence J. Cheskin, M.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at HealthCommunities.com

Published: 26 Oct 2011

Last Modified: 25 Mar 2015