Risotto with pumpkin seeds: easy & Budget-friendly recipe for lazy foodies

Risotto is a legendary delicacy of Italy’s cuisine, first prepared in the 18th–19th centuries in the northern regions of the country. It is often mistakenly considered a side dish, but in reality, risotto is a standalone meal with a delicate, neutral flavor and a subtle, refined aroma. Adding pumpkin seeds gives this creamy risotto a pleasantly crunchy texture and boosts its impressive health benefits.

Adding pumpkin seeds gives this creamy risotto a pleasantly crunchy texture and boosts its impressive health benefits.

Pumpkin seeds are rich in essential fatty acids, as well as magnesium, zinc, phosphorus, copper, potassium, and iron. They also contain cucurbitin — a highly active compound known for its anti-inflammatory and antiparasitic properties. Regular consumption of pumpkin seeds may help balance stomach acidity (reducing heartburn), improve digestion and nutrient absorption, and support healthy gut microbiota.

The fiber found in pumpkin seeds positively affects cardiovascular health and supports men’s reproductive health, significantly reducing the risk of prostatitis and benign prostatic hyperplasia.

CraftOil offers fresh, eco-friendly pumpkin seeds (in-shell and hulled). They are grown without agricultural pesticides or preservatives, stored under optimal conditions, and perfect for healthy snacks, soups, main dishes, salads, or for cold-pressing raw pumpkin seed oil rich in vitamins, minerals, and fatty acids.

Visit our website, explore the full product range, and choose your new favorite healthy ingredient.

Ingredients (Serves 4)

For a delicious and satisfying homemade risotto, you will need:

• 400 g rice (preferably parboiled, long-grain rice);
• 1 liter vegetable broth (can be substituted with meat broth);
• 2 tablespoons vegetable oil;
• 2 tablespoons pumpkin seeds;
• 1 large onion;
• 1 large carrot;
• 1 bell pepper;
• 1 teaspoon salt;
• 1 teaspoon paprika (smoked paprika optional);
• 100 ml white wine;

Step-by-step instructions

Wash, peel, and dice the onion, carrot, and bell pepper (or slice into thin strips if preferred). Rinse the rice thoroughly under running water and let it drain for 10–15 minutes.

In a saucepan or deep skillet, sauté the vegetables in vegetable oil for 10–15 minutes over medium heat. Add the rice, stir well, and cook for another 5 minutes. Pour in the white wine, then add half of the broth. Simmer the risotto over low heat for about 30 minutes. Add salt, paprika, pumpkin seeds, and the remaining broth.

Cook for another 40 minutes. Let the risotto rest for at least 15 minutes before serving.

Notes & Cooking tips:

You can add seasonal vegetables such as green beans, tomatoes, zucchini, squash, or eggplant. For frying, use oils with a high smoke point, such as mustard oil, camelina oil, sunflower oil, or corn oil. Raw organic oils, grains, seeds, and nuts are always available for order on the Craft Oil website — a Ukrainian online store specializing in healthy foods and certified equipment.