{"id":47220,"date":"2026-02-24T11:00:00","date_gmt":"2026-02-24T09:00:00","guid":{"rendered":"https:\/\/www.craftoil.net\/?p=47220"},"modified":"2026-02-20T09:04:20","modified_gmt":"2026-02-20T07:04:20","slug":"rizotto-z-korysnym-nasinniam-harbuza-tm-craftoil","status":"publish","type":"post","link":"https:\/\/www.craftoil.net\/en\/recipes-en\/rizotto-z-korysnym-nasinniam-harbuza-tm-craftoil\/","title":{"rendered":"Risotto with pumpkin seeds: easy &amp; Budget-friendly recipe for lazy foodies"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Risotto is a legendary delicacy of Italy\u2019s cuisine, first prepared in the 18th\u201319th 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.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><a href=\"https:\/\/www.craftoil.net\/wp-content\/uploads\/2026\/02\/\u0420\u0438\u0437\u043e\u0442\u0442\u043e-2.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"448\" height=\"288\" src=\"https:\/\/www.craftoil.net\/wp-content\/uploads\/2026\/02\/\u0420\u0438\u0437\u043e\u0442\u0442\u043e-2.jpg\" alt=\"Risotto\" class=\"wp-image-47224\" srcset=\"https:\/\/www.craftoil.net\/wp-content\/uploads\/2026\/02\/\u0420\u0438\u0437\u043e\u0442\u0442\u043e-2.jpg 448w, https:\/\/www.craftoil.net\/wp-content\/uploads\/2026\/02\/\u0420\u0438\u0437\u043e\u0442\u0442\u043e-2-300x193.jpg 300w\" sizes=\"auto, (max-width: 448px) 100vw, 448px\" \/><\/a><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">Adding pumpkin seeds gives this creamy risotto a pleasantly crunchy texture and boosts its impressive health benefits.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pumpkin seeds are rich in essential fatty acids, as well as magnesium, zinc, phosphorus, copper, potassium, and iron. They also contain cucurbitin \u2014 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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The fiber found in pumpkin seeds positively affects cardiovascular health and supports men\u2019s reproductive health, significantly reducing the risk of prostatitis and benign prostatic hyperplasia.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><a href=\"https:\/\/www.craftoil.net\/wp-content\/uploads\/2026\/02\/\u0421\u0435\u043c\u0435\u0447\u043a\u0438-\u0434\u043b\u044f-\u0440\u0438\u0437\u043e\u0442\u0442\u043e-2.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"336\" height=\"336\" src=\"https:\/\/www.craftoil.net\/wp-content\/uploads\/2026\/02\/\u0421\u0435\u043c\u0435\u0447\u043a\u0438-\u0434\u043b\u044f-\u0440\u0438\u0437\u043e\u0442\u0442\u043e-2.jpg\" alt=\"Seeds for risotto\" class=\"wp-image-47228\" srcset=\"https:\/\/www.craftoil.net\/wp-content\/uploads\/2026\/02\/\u0421\u0435\u043c\u0435\u0447\u043a\u0438-\u0434\u043b\u044f-\u0440\u0438\u0437\u043e\u0442\u0442\u043e-2.jpg 336w, https:\/\/www.craftoil.net\/wp-content\/uploads\/2026\/02\/\u0421\u0435\u043c\u0435\u0447\u043a\u0438-\u0434\u043b\u044f-\u0440\u0438\u0437\u043e\u0442\u0442\u043e-2-300x300.jpg 300w, https:\/\/www.craftoil.net\/wp-content\/uploads\/2026\/02\/\u0421\u0435\u043c\u0435\u0447\u043a\u0438-\u0434\u043b\u044f-\u0440\u0438\u0437\u043e\u0442\u0442\u043e-2-150x150.jpg 150w, https:\/\/www.craftoil.net\/wp-content\/uploads\/2026\/02\/\u0421\u0435\u043c\u0435\u0447\u043a\u0438-\u0434\u043b\u044f-\u0440\u0438\u0437\u043e\u0442\u0442\u043e-2-100x100.jpg 100w\" sizes=\"auto, (max-width: 336px) 100vw, 336px\" \/><\/a><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">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 <a href=\"https:\/\/www.craftoil.net\/en\/product\/pumpkin\/\">pumpkin seed oil<\/a> rich in vitamins, minerals, and fatty acids.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0426\u0435 \u041d\u0430\u0441\u0456\u043d\u043d\u044f \u0413\u0430\u0440\u0431\u0443\u0437\u0456\u0432 \u0420\u043e\u0431\u0438\u0442\u044c \u0414\u0438\u0432\u0430! #CraftOil #\u043e\u043b\u0456\u044f #pumpkin #\u0433\u0430\u0440\u0431\u0443\u0437\u043e\u0432\u0430\u043e\u043b\u0456\u044f  #\u041e\u043b\u0456\u044f\u0425\u043e\u043b\u043e\u0434\u043d\u043e\u0433\u043e\u0412\u0456\u0434\u0436\u0438\u043c\u0443\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/Wnyfs6ZYeHI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Visit our website, explore the full product range, and choose your new favorite healthy ingredient.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ingredients (Serves 4)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">For a delicious and satisfying homemade risotto, you will need:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>400 g rice (preferably parboiled, long-grain rice);<\/li>\n\n\n\n<li>1 liter vegetable broth (can be substituted with meat broth);<\/li>\n\n\n\n<li>2 tablespoons vegetable oil;<\/li>\n\n\n\n<li>2 tablespoons pumpkin seeds;<\/li>\n\n\n\n<li>1 large onion;<\/li>\n\n\n\n<li>1 large carrot;<\/li>\n\n\n\n<li>1 bell pepper;<\/li>\n\n\n\n<li>1 teaspoon salt;<\/li>\n\n\n\n<li>1 teaspoon paprika (smoked paprika optional);<\/li>\n\n\n\n<li>100 ml white wine;<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Step-by-step instructions<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">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\u201315 minutes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In a saucepan or deep skillet, saut\u00e9 the vegetables in vegetable oil for 10\u201315 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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cook for another 40 minutes. Let the risotto rest for at least 15 minutes before serving.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Notes &amp; Cooking tips:<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">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 <a href=\"https:\/\/www.craftoil.net\/en\/product\/mustard\/\">mustard oil,<\/a> camelina oil, sunflower oil, or corn oil. Raw organic oils, grains, seeds, and nuts are always available for order on the Craft Oil website \u2014 a Ukrainian online store specializing in healthy foods and certified equipment.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Risotto is a legendary delicacy of Italy\u2019s cuisine, first prepared in the 18th\u201319th 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 [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":47221,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[171],"tags":[],"class_list":["post-47220","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recipes-en"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Risotto with pumpkin seeds \u2013 easy &amp; Healthy recipe<\/title>\n<meta name=\"description\" content=\"Creamy risotto with pumpkin seeds \u2013 an easy, budget-friendly Italian recipe. 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