Nutritional Benefits of Pumpkin for Perimenopause

Spooktacular Ingredients

As Halloween approaches, you might be on the lookout for a delicious and healthy dish that celebrates the autumn season. This Pumpkin and Chickpea Risotto recipe is not only tasty but tailored for the perimenopausal woman. Packed with pulses, legumes, and that beloved fall favourite—pumpkin—this dish is sure to impress!

Benefits of Our Ingredients

Before we dive into the recipe, let’s talk about the benefits of our powerhouse ingredients:

• Pumpkin: Extremely rich in vitamins, particularly vitamin A, pumpkin supports vision and immune function while being low in calories.

• Chickpeas: A great source of both soluble and insoluble fibre, chickpeas help manage cholesterol levels and enhance gut health.

• Risotto rice: This creamy staple gives our dish a comforting texture while providing energy through complex carbohydrates.

• Spinach: Packed with iron and other essential nutrients, spinach is excellent for energy levels.

• Dairy: Adding a bit of cheese brings flavor while contributing calcium, essential for bone health during perimenopause.

Your Halloween Recipe

Now that we’re excited about the ingredients, let’s get cooking!

Ingredients for Two Servings

• 200g pumpkin flesh, cubed

• 100g canned chickpeas, drained and rinsed

• 150g risotto rice

• 150g fresh spinach

• 1 small onion, finely chopped

• 2 garlic cloves, minced

• 750ml vegetable stock ( we use a stock gel)

• 30g parmesan cheese, grated

• 1 tsp olive oil

• 1 tsp dried thyme

• Salt and pepper to taste

Method & Equipment

You will need a medium-sized saucepan and a wooden spoon for this recipe. Here’s how to do it:

1. In the saucepan, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until softened.

2. Stir in the cubed pumpkin and dried thyme for about 5 minutes until the pumpkin begins to soften.

3. Add the risotto rice and toast it for a couple of minutes, stirring constantly.

4. Gradually add the vegetable stock, one ladle at a time, stirring continuously until the liquid absorbs before adding the next ladle. This will take about 15-20 minutes.

5. When the rice is al dente, fold in the chickpeas, fresh spinach, and grated parmesan. Season with salt and pepper to taste.

6. Remove from heat and let sit for a few minutes to meld the flavours.

7. Serve warm and enjoy this fantastic dish with your loved ones, witches and ghostly ghouls!

Why This Recipe Works

By incorporating both types of fiber—soluble and insoluble—from chickpeas and spinach, this dish not only helps maintain your twisty digestive health but also supports cholesterol management. Enjoy this pumpkin risotto as a comforting yet nutritious feast this Halloween!