Mix up your meal plan this week with this ultra cozy, perfect for busy days Slow Cooker Pumpkin Risotto, made with steel cut oats! We use common, easy-to-find, pantry staples, to create this unique take on a French classic. Steel cut oats release starches as they cook, just like arborio rice, but with all the whole grain, cholesterol lowering benefits of oats!
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If you haven't yet tried savory oats, now is your time! Steel cut oats are chewy, and retain some of their texture, while still releasing a good amount of starch while they cook. This allows us to use them to create a creamy risotto-like dish with them, in the Crock Pot, so we can focus on other things.
Slow Cooker Pumpkin Risotto will go well with Sauteed Tempeh, baked chicken or a meaty white fish (like swordfish).
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Heart Health Benefits of Steel Cut Oats Risotto with Pumpkin
Let's start with oats, shall we? Oats are an important source of complex carbohydrates, soluble fiber, protein, phenolic compounds, and vitamins and minerals. One aspect in particular - the beta glucan content - has received the most attention.
Beta glucan is considered to be the main component giving oats their health properties. Beta glucan have been shown to be able to both lower cholesterol (1) and improve blood sugar control (2). And the type of oat doesn't matter! They all have the same heart health benefits! The difference between them is simply how much they are cooked before getting to you (with the exception of steel cut - which aren't rolled).
Pumpkin is low in calories and high in fiber, making it great for heart health. Notably, pumpkin is a great source of vitamin A. Just one cup will provide 250% of your daily value! It's also a good source of potassium and vitamin C.
Bottom line: These simple but powerful ingredients, along with our other ingredients, ensure this crock pot risotto recipe is lower in calories, fat, and sodium, and higher in fiber - specifically richer in beta glucan - than more traditional risottos. Plus, it's high in vitamin A, and a good source of vitamin K, magnesium, and iron. Not mention the myriad antioxidants provided by, well, almost all the ingredients!
Ingredients
This pumpkin steel cut oats risotto uses some basic ingredients, all with relatively long shelf lives, so you probably already have most of these!
- Vegetable stock
- Pumpkin puree
- Steel cut oats
- Onion
- Garlic
- White miso paste
- Olive oil
- White wine vinegar
- Thyme
- Sage
- Nutmeg
See recipe card for quantities.
Instructions
Of course we're taking full benefit of the dump-and-go ability of our slow cooker! We just need to do a little chopping first. Check out these step-by-step pictures!
- Step 1: Dice the onion.
- Step 2: Mince the garlic
- Step 3: Pour the vegetable stock into the slow cooker, and add the miso paste.
- Step 4: Whisk the miso paste until it is fully dissolved.
- Step 5: Add the pumpkin puree, diced onion, minced garlic, oil, vinegar, and herbs and spices, and stir to combine.
- Step 6: Now add the steel cut oats.
- Step 7: Combine all the ingredients well. Cover, and cook on low for 4 hours, without opening the lid.
- Step 8: Remove the lid and stir. Serve immediately, garnished with fresh sage leaves, and/or a sprinkle of parmesan cheese, as desired.
Hint: To dice means to cut the food into pieces about ¼ inch small. To mince means to cut the food into very tiny bits.
Substitutions
Missing something? Try one of these substitutions!
- Pumpkin - use 1.5 cups of any winter squash puree, like butternut, acorn, or honeynut. Even sweet potato would work.
- Steel cut oats - use 1 ¼ cup of the more traditional arborio rice, or brown rice for a whole grain option (note: brown rice will not create quite the same thick, starchy sauce as arborio rice)
- Miso paste - add ¼ - ⅓ cup shredded parmesan cheese instead
Variations
This pumpkin risotto recipe is already low sodium, high fiber, and vegan as written, plus an excellent source of vitamin A and heart healthy, monounsaturated fats, so it will work for the majority of your guests! But you may want to consider these variations for some guests:
- Low fat - simply omit the olive oil, or use only half to lower the fat content
- Soy free - use ¼ to ⅓ cup shredded parmesan cheese, either regular or a vegan version depending on your needs, instead of the miso paste
Equipment
You'll need a slow cooker with about a 6 quart capacity (affiliate link) or more for this recipe.
Otherwise, you'll need more basic tools, like a cutting board, knife, and measuring cups and spoons. I love when we don't have tons of dishes to do after making a meal!
Storage
Cool leftovers and store in a container with a lid in the refrigerator for up to 5 days. The oats will continue to absorb liquid as they sit, so you may want to add a splash more vegetable stock when you reheat it. This is really best eaten right after making it, though.
This recipe can be frozen for up to 3 months, but the texture will be affected. It is safe, however, if you absolutely need to.
Pro tip
Don't cook this for much longer than the recommended 4 hours. The oats will start to break down, and the liquid may dry up.
If your slow cooker is programmable, you can also cook this for 2 hours on low, and then switch to warm for 4-6 hours. The 4-6 hours of warm time isn't optional.
FAQ
No. Steel cut oats are the only type of oat you can use for this risotto because it won't break down like other types of oats.
Absolutely! Any winter squash puree will do great in this recipe!
It takes some time, but it's easy! Follow my step-by-step instructions for how to make pumpkin puree.
Related
Looking for more whole grain recipes? Try these:
Pairing
These are my favorite dishes to serve with slow cooker pumpkin risotto with steel cut oats:
📖 Recipe
Slow Cooker Pumpkin Risotto with Steel Cut Oats
Ingredients
- 3 ½ cups Vegetable Stock (or low sodium vegetable stock)
- 1-2 tablespoon White Miso Paste
- 1 can Pumpkin Puree
- 1 small Onion diced
- 3-4 cloves Garlic minced
- 2 tablespoon Olive Oil
- 1 tablespoon White Wine Vinegar
- 1 teaspoon Dried Thyme
- 1 teaspoon Dried Sage
- ¼ teaspoon Nutmeg
- 1 cup Steel Cut Oats
Instructions
- Add the vegetable stock and miso paste to the slow cooker crock, and whisk to combine.
- Add the pumpkin, onion, garlic, vinegar, oil, and spices, and stir or whisk to combine.
- Stir in the oats.
- Set the slow cooker to low, put the lid on, and cook for 4 hours.
- Serve immediately for best texture. Sprinkle with a little parmesan cheese, if desired.
Nutrition
*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.
Food safety
Safety is our top priority in the kitchen! Always keep these tips in mind.
- Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
- Make sure all needed utensils and equipment are clean
- Cook to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Always open the lid of cooking pots away from your face to avoid scalding burns
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