Butternut Squash Risotto


3 cups cooked brown rice (about 1.5 cups raw, cooked according to package directions)

1 medium butternut squash, peeled and diced, seeds removed

1 cup of water

1 tablespoon olive oil

1/4 cup chopped yellow onion

2 cloves garlic, minced

1/4 cup parmesan cheese 

2 tablespoons chopped fresh parsley

1 teaspoon kosher salt plus more to taste

Pepper to taste


Bring a large pot of water to a boil.  Add 1 teaspoon of salt to the water and add the butternut squash. Cook until soft, about 12-15 minutes.

Place the cooked butternut squash in a large food processor or blender.  Puree the squash until smooth. Add water as needed until the sauce is creamy but still thick.  You may need more or less water depending on the size of the squash.  

In a large deep pan heat olive oil over medium heat.  Add onions and garlic and cook for 2 - 3 minutes.  Stir in the cooked rice and heat until warm.  Add the pureed butternut squash, the parmesan cheese, and the fresh parsley.  Stir until the rice is fully coated with the squash mixture and heated through.  Sprinkle with salt and pepper to taste.


  • Use whole wheat pasta, or quinoa instead of brown rice
  • Stir in chopped spinach or kale at the end for added nutritional value 
  • Serve with grilled chicken, fish, or sprinkle with sunflower seeds for a complete meal 
  • Use brown rice, quinoa, or gluten-free pasta and leave out the parmesan cheese for a gluten-free and vegan dish