Vegetable of the Month: The pumpkin

Its mild, nutty flavour and incredible versatility are part of the reason why so many people look forward to the start of pumpkin season. But this orange orb also impresses with its nutritional value: Its fibre-rich flesh contains beta-carotene (vitamin A), potassium and vitamins C and E, whilst the seeds contain zinc and selenium, proteins and unsaturated fatty acids. Pumpkin offers the greatest health benefits when enjoyed as part of a varied diet and a healthy lifestyle. As 100 grams of the flesh contains only around 25 kilocalories, it is an ideal, low-calorie ingredient. Incidentally, it can be eaten with the skin on, making it well-suited to quick meals.

​Recipe tip: Pumpkin risotto with mushrooms

Ingredients for 4 people

• half a Hokkaido pumpkin
• 1 shallot
• 900 ml vegetable stock
• 6 tbsp oil
• 300 g risotto rice
• 200 ml dry white wine
• 1 bunch of spring onions
• 400 g white button mushrooms
• 400 g brown button mushrooms
• 150 g lamb’s lettuce
• 4 tbsp pumpkin seeds
• 1 pinch of salt
• 1 pinch of ground black pepper
• 1 lemon

​Method

1. Cut the shallot in half, peel it and dice it finely. Cut the pumpkin in half, remove the seeds with a spoon and cut it into cubes of about 2 cm. In a saucepan, prepare the vegetable stock if necessary and heat it up.
2. In another saucepan, heat 2 tbsp oil over a high heat and sauté the shallot for about 1 minute. Add the risotto rice and sauté for about 1 minute. Add the pumpkin, then deglaze with white wine. Add 1 ladleful of stock and simmer the rice over a low heat for about 20 minutes, stirring regularly. Gradually add more stock so that the rice is always just covered.
3. Meanwhile, wash the spring onions, shake them dry and cut the white and green parts separately into fine rings. Clean the mushrooms if necessary and, depending on their size, quarter or sixth them. Wash the lamb’s lettuce and spin it dry.
4. Heat a frying pan without any oil and toast the pumpkin seeds for about 2 minutes. Then transfer them to a plate to cool. Heat 2 tbsp oil in the frying pan again over a high heat and fry the mushrooms with the white parts of the spring onions for about 5 minutes. Add the green parts of the spring onions, continue frying for about 1 minute and season to taste with salt and pepper.
5. Cut the lemon in half and squeeze out the juice. In a bowl, mix 1 tbsp lemon juice and 2 tbsp oil, then season with salt and pepper. Add the salad to the dressing and toss together. Season the risotto to taste with salt, pepper and lemon juice. Spoon the risotto onto plates, scatter the mushrooms on top and serve with pumpkin seeds and lamb’s lettuce.