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Pumpkin Risotto

Cooking Time:

35 Minutes


4 Servings

About the Recipe

In October, pumpkin is on everybody's mind. And it should is currently in season and has loads of health benefits.

It helps to clear excess heat in the liver and gall bladder. Digestively, it is an anti-inflammatory for an inflamed GI tract, bulks up loose stool, and relieves constipation. It is also a valuable treatment for those with lung disorders, asthma, ulcers, hyperacidity, and hypoglycemia.

It is balancing for both Vata and Pitta body types. For Vata, it is best to combine it with warming spices like the spices listed in this recipe or cinnamon, clove, nutmeg, ginger etc. Although Kapha's should use pumpkin in moderation due to its heavy nature and building qualities, it is one of the better fall squashes for Kapha due to its expectorant qualities - it helps to rid excess mucus from the lungs and body and prevents blood sugar spikes.

This recipe is perfect for any Vata or Pitta. If Kapha, or Pitta/ Kapha, feel free to substitute arborio rice with hulled barley soaked for at least 2 hours before cooking. Enjoy :)


  • 1 cup arborio rice, rinsed

  • 4 cups broth (veggie or bone broth)

  • 1 tbsp fennel seeds

  • 3 tbsp coconut oil or ghee

  • 1/4 tsp asafoetida powder

  • 3 thyme sprigs

  • 1 cup organic pumpkin puree

  • 1/3 cup Sunflower seeds

  • 1/3 cup raisins

  • 1 tbsp ghee

  • 2 tbsp basil

  • 2 tbsp fresh thyme leaves

  • Salt & pepper to taste

  • Lime juice for topping

  • Olive oil drizzle


  1. Add broth to a medium pot and allow it to simmer on medium-low heat.

  2. In a separate large pot over medium heat, add 2 tbsp coconut oil or ghee.

  3. Add fennel seeds, thyme sprigs, and asafoetida. Heat for 2 mins.

  4. Add rice, saute for 2 minutes.

  5. Add heated broth 1 cup at a time, stirring frequently, and add another cup once the liquid is absorbed. Continue until all of the simmering broth is used.

  6. Begin to stir in the pumpkin puree with the last cup of broth. Remove the thyme sprigs and allow to simmer for another 5 minutes. Add salt & pepper to taste.

  7. In a separate pan over medium heat, add the remaining 1 tbsp ghee/ coconut oil.

  8. Add the sunflower seeds and raisins. Heat until the raisins are plump and sunflower seeds are browned.

  9. Turn off the heat and add the fresh thyme and basil leaves, saute in the hot pan for just 30 seconds, and then transfer to a serving container.

  10. Serve the risotto with topping, olive oil drizzle, lime juice, and nuts/raisins topping.

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