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Inspired living

Oven-Baked Pumpkin and Corn Brown Rice Risotto Recipe


Oven-Baked Pumpkin and Corn Brown Rice Risotto

Credit: Lisa Guy

This hearty risotto is a great source of dietary fibre. Brown rice contains around seven times more fibre than white rice per serving and has a lower GI (glycaemic index), which means it takes longer to digest and won’t cause sharp spikes in blood sugar levels. Fibre is important, not only for keeping blood sugar levels stable but also for cardiovascular health, as it helps to lower cholesterol levels.

Serves: 4

Ingredients

Method

  • 2 tbsp olive oil
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1½ cups short-grain brown rice
  • ¼ cup corn kernels
  • Pinch sea salt & pepper
  • 5 cups vegetable stock or bone broth
  • 1 cup pumpkin puree
  • ¼ cup grated hard cheese of choice
  • ¼ cup shredded Parmesan cheese + extra for topping
  • Handful fresh herbs, roughly chopped (parsley, basil, rosemary, oregano)
  1. Preheat oven to 190ºC.
  2. Heat some olive oil in cast-iron casserole dish or Dutch oven over medium heat and add onion and garlic. Cook for 2–3 mins until soft.
  3. Add rice and stir for 1 min. Add corn, salt and pepper and stir.
  4. Add 4 cups of heated stock, cover well then bake for 50 mins (make sure you have a firm sealed lid or cover well with foil).
  5. After 50 mins, check risotto and add remaining cup of stock and stir through mashed pumpkin. Return to oven for 15 mins until rice has cooked through. If risotto needs extra time, add ½ cup warm water and return to oven for 5–10 mins.
  6. Stir through cheeses and herbs and serve topped with Parmesan and a few more herbs.



 

Lisa Guy

Lisa Guy is a respected Sydney-based naturopath, author and passionate foodie with 16 years of clinical experience. She runs a naturopathic clinic in Rose Bay called Art of Healing and is the founder of Bodhi Organic Tea.

Lisa is a great believer that good wholesome food is one of the greatest pleasures in life and the foundation of good health. Lisa encourages her clients to get back to eating what nature intended: good, clean, wholesome food that’s nutrient-rich and free from high levels of sugars, harmful fats, artificial additives and pesticides. Her aim is to change the way people eat, cook and think about food.

Lisa is an avid health writer, being a regular contributor to The Sunday Telegraph's Body and Soul, and leading magazines including WellBeing. Lisa is an author of five books to date, including My Goodness: all you need to know about children’s health and nutrition , Pregnancy Essentials, Heal Yourself, Listen to your Body and Healthy Skin Diet .