Nut-Free Savory Pumpkin Rice

Elevate your side dish game with this Nut-Free Savory Pumpkin Rice, a cozy, flavor-packed recipe perfect for weeknight dinners or special occasions. Combining tender, perfectly cooked long-grain white rice with velvety pumpkin puree and aromatic spices like cumin, cinnamon, and paprika, this dish delivers a rich blend of earthy and warm flavors. Finely chopped onion, fragrant garlic, and fresh thyme leaves add depth, while a garnish of vibrant parsley brings a fresh pop of color. Simmered in vegetable broth for maximum flavor, this nut-free and vegetarian-friendly recipe is a wholesome, satisfying option that pairs wonderfully with roasted vegetables, grilled proteins, or enjoyed solo. Ready in just 40 minutes, this dish is as easy as it is delicious!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup long-grain white rice
• 1 cup pumpkin puree
• 2 tablespoons olive oil
• 1 medium, finely chopped onion
• 3 minced garlic cloves
• 2 cups vegetable broth
• 1 teaspoon ground cumin
• 0.5 teaspoon ground cinnamon
• 0.5 teaspoon ground paprika
• 1 tablespoon fresh thyme leaves
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons, for garnish chopped parsley

Directions

Step 1

Rinse the rice under cold water until the water runs clear to remove excess starch. Drain well.

Step 2

In a medium saucepan, heat the olive oil over medium heat. Add the chopped onion and saute for about 5 minutes, until the onion becomes translucent.

Step 3

Add the minced garlic and cook for another minute until fragrant, being careful not to burn it.

Step 4

Stir in the rinsed rice and cook for 2–3 minutes, stirring frequently, until the rice starts to look slightly toasted.

Step 5

Add the pumpkin puree and stir until it's well combined with the rice and onion mixture.

Step 6

Pour in the vegetable broth, and add the ground cumin, ground cinnamon, ground paprika, salt, and black pepper.

Step 7

Bring the mixture to a boil, then reduce the heat to low, cover the saucepan with a tight-fitting lid, and let the rice simmer for about 18-20 minutes, or until the liquid is fully absorbed and the rice is tender.

Step 8

Once cooked, remove the saucepan from the heat and let the rice sit, covered, for an additional 5 minutes to finish steaming.

Step 9

Fluff the rice with a fork, then stir in fresh thyme leaves.

Step 10

Transfer the rice to a serving bowl or platter and garnish with chopped parsley before serving.

Nutrition Facts

Serving size	1121 grams (1121.0g)

Amount per serving	% Daily Value*
Calories	929

Total Fat 40.60g	52%
Saturated Fat 7.40g	37%
Polyunsaturated Fat 6.00g
Cholesterol 5mg	2%
Sodium 3529mg	153%
Total Carbohydrate 127.00g	46%
Dietary Fiber 17.70g	63%
Total Sugars 22.30g
Protein 20.00g	40%

Vitamin D 0IU	0%
Calcium 257mg	20%
Iron 12mg	64%
Potassium 1823mg	39%

*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: 38.3%

Protein: 8.4%

Carbs: 53.3%