Butternut squash risotto

This risotto is made with butternut squash which provides a source of beta-carotene that can be converted to vitamin A in our body. Cooked with plenty of  shallots, sage and thyme, it is abundant in flavours, low in salt, fat and saturated fat, and contributes to at least 2 of your 5 A DAY. 


2 tsp olive oil
3 shallots, peeled and sliced
1 clove garlic, peeled and crushed
75g risotto rice
A few sage leaves
1 sprig of thyme
Sprinkle of salt
½ butternut squash, peeled, deseeded and cute into cubes
225ml water


Heat oil over medium heat in large saucepan. Add the shallots and garlic, and cook until brown. 

Stir in the rice, ensuring that the rice is coated with the oil, then add the herbs and salt. 

Add in butternut squash cubes, pour in a little water, keep stirring until the water is absorbed. Continue adding the water until the rice is plump and tender - add more water as necessary.

Serve with some chopped parsley and twists of black pepper. Also shavings of parmesan cheese if you fancy!

Top tip:

This is a very versatile recipe, which works with meats too. Simply cut it into small pieces, and add just after the rice. 

Nutrition per 400g portion:

Energy 396kcal | Fat 9.4g of which saturates 1.4g | Carbohydrate 68g of which sugars 6.2g | Fibre 4.8g | Protein 7.2g | Salt 1g.