Dinner
Creamy Pumpkin Risotto
A creamy pumpkin risotto that gets its silky texture from slow-added stock rather than a heavy sauce. Hokkaido pumpkin softens into the rice for natural mild sweetness, finished with a little lactose-free cream cheese and fresh parsley.
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Ingredients
- 160 g risotto rice
- 300 g Hokkaido pumpkin
- 650 ml mild vegetable stock without onion or garlic
- 1 tsp rapeseed oil
- 40 g lactose-free cream cheese
- 1 tbsp chopped parsley
- 1 pinch salt
Method
- Dice the Hokkaido pumpkin and soften gently in the oil for two minutes.
- Stir in the risotto rice and cook for one minute without browning.
- Add the warm stock gradually, stirring regularly.
- Cook for about 25 minutes until creamy, adding a little water if needed.
- Fold in the lactose-free cream cheese, season lightly and serve with parsley.
Why this recipe is gentle
The dish uses a mild vegetable stock made without onion or garlic and only a small amount of oil. Pumpkin and rice are low-acid and gently cooked, with no tomato, citrus or hot spice.
General information, not medical advice or a treatment claim. Reactions are individual. If heartburn or reflux is frequent, severe or persistent, see a doctor.
Tips
- Cream cheese and richer additions can be personal triggers, so keep the amount small or leave it out.
- Use a stock that is truly onion- and garlic-free, as these are common triggers.
- Stir often and add a little water at the end so the risotto stays soft and creamy.
