Bulgur Risotto with Pumpkin

Creamy, comforting, and loaded with autumnal flavors, Bulgur Risotto with Pumpkin is a delightful twist on traditional risotto that’s both wholesome and full of character. This recipe swaps Arborio rice for nutty bulgur wheat, offering a hearty texture and a boost of nutrients. Sweet, caramelized roasted pumpkin adds a rich, earthy depth, while white wine, freshly chopped sage, and Parmesan cheese create a luscious, aromatic finish. Perfect for a cozy weeknight dinner or an elegant vegetarian main course, this dish comes together in just 50 minutes. Garnish with crunchy pumpkin seeds for an optional touch of texture that elevates every bite. If you're searching for an easy pumpkin risotto recipe or a creative bulgur wheat dish, this one is bound to impress!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 2 cups pumpkin
• 4 cups vegetable broth
• 2 tablespoons olive oil
• 1 medium yellow onion, finely chopped
• 2 garlic cloves, minced
• 0.5 cup white wine
• 0.5 cup Parmesan cheese, grated
• 2 tablespoons unsalted butter
• 1 tablespoon fresh sage leaves, chopped
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons pumpkin seeds (optional, for garnish)

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Peel, deseed, and chop the pumpkin into small cubes. Toss the pumpkin cubes with 1 tablespoon of olive oil and roast them on a baking sheet in the oven for 20-25 minutes, or until tender and caramelized. Set aside once cooked.

Step 3

In a medium saucepan, warm the vegetable broth over low heat. Keep the broth warm but not boiling.

Step 4

In a large skillet or deep pan, heat the remaining 1 tablespoon of olive oil over medium heat. Sauté the chopped onion for 3-4 minutes, or until it becomes translucent.

Step 5

Add the minced garlic to the pan and cook for 1 minute, stirring constantly to prevent burning.

Step 6

Add the bulgur wheat to the pan and stir well to coat it with the onion and garlic mixture.

Step 7

Pour in the white wine and stir until most of the liquid has evaporated, about 2-3 minutes.

Step 8

Begin adding the warm broth to the bulgur, one ladleful at a time. Stir frequently and allow the liquid to be absorbed before adding the next ladleful. This process will take about 20 minutes.

Step 9

Once the bulgur is tender and creamy, gently fold in the roasted pumpkin.

Step 10

Stir in the grated Parmesan cheese, butter, and chopped sage leaves. Mix until well incorporated and creamy. Season with salt and black pepper to taste.

Step 11

Serve the bulgur risotto warm, garnished with pumpkin seeds for added crunch, if desired.

Nutrition Facts

Serving size	1947.8 grams (1947.8g)

Amount per serving	% Daily Value*
Calories	1972

Total Fat 83.60g	107%
Saturated Fat 30.10g	151%
Polyunsaturated Fat 5.50g
Cholesterol 102mg	34%
Sodium 4152mg	181%
Total Carbohydrate 246.80g	90%
Dietary Fiber 50.70g	181%
Total Sugars 34.10g
Protein 66.40g	133%

Vitamin D 0IU	0%
Calcium 806mg	62%
Iron 16mg	87%
Potassium 4485mg	95%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.5%

Protein: 13.2%

Carbs: 49.2%