⏱ 50 min total

Creamy Vegan Orzo Risotto with Butternut Squash

Name: Creamy Vegan Orzo Risotto with Butternut Squash
Prep time: 25 min
Cook time: 25 min
Total time: 50 min
Yield: 1 serving
Ingredients: 1 ⅜ tbsp Olive oil; ¼ tbsp Miso; ¼ tbsp Maple syrup; ½ tsp or 1 packet Yellow mustard; ¼ lb Brussels sprouts; ¼ dash Salt; ¼ dash Black pepper; ¼ medium (1 lb) Butternut squash; ¼ tbsp Olive oil; ¼ shallot (medium) Shallots; ½ cloves, minced Garlic; ¼ tsp, leaves Thyme; ¹⁄₁₆ tsp Paprika; 2 oz Orzo; ½ cup Vegetable broth; ¼ tbsp Lemon juice; ¹⁄₁₆ cup Parsley; ⁹⁄₁₆ tbsp Nutritional yeast; ⅛ tsp Crushed red pepper flakes; ⅛ cup Cashew Milk

Per 1 serving · 490 g · 20 ingredients

Calories

575

29%
of a 2,000 cal day

Protein
16g
11% of calories
Carbs
77g
51% of calories
Fat
26g
38% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Creamy Vegan Orzo Risotto with Butternut Squash (490 g) has 575 calories, with 16 g of protein, 77 g of carbohydrates and 26 g of fat. Most of its energy comes from carbs (51% of calories). It is high in protein (33% DV), dietary fiber (38% DV) and Vitamin A (74% DV). Keep an eye on sodium, which provides 33% of the daily value.

Per 100 g

117cal

low energy density

Protein per 100 cal

2.8g

Net carbs

67g

carbs minus fiber

Fiber

11g

12 g sugar

High in

20%+ of the daily value

Protein33%
Dietary fiber38%
Vitamin A74%
Vitamin C142%
Vitamin E39%
Vitamin K235%

Good source of

10–19% of the daily value

Pantothenic acid17%
Calcium13%
Zinc12%

Watch

20%+ of the daily value

Sodium33%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 25 minCook 25 min

1
Make several slits around the squash with a sharp paring knife to allow steam to escape. Place the squash on a microwave-safe dish and microwave on high for 10 minutes. Check for softness with a knife, cooking in additional 1-minute increments if necessary. Allow to cool, then cut in half, remove seeds, and scoop out the flesh.
2
Preheat the oven to 400°F. Line a baking sheet with parchment paper. In a small bowl, whisk together 5 1/2 tbsp olive oil, miso, maple syrup, and mustard.
3
Place the halved Brussels sprouts on the lined baking sheet and pour the miso and mustard mixture over them. Season with salt and pepper, then toss to coat evenly.
4
Roast the Brussels sprouts for 20 minutes or until tender and golden brown on the edges. Keep warm.
5
In a blender, combine cashew milk, cooked butternut squash, and nutritional yeast. Blend until smooth and set aside.
6
Heat 1 tbsp olive oil in a deep skillet over medium heat. Add diced shallots and cook until translucent, about 4 minutes. Add minced garlic, thyme, chili flakes, and smoked paprika, stirring until fragrant, about 1 minute.
7
Add orzo to the skillet, stirring to coat with spices and shallots. Season with salt and pepper.
8
Pour in vegetable stock and bring to a boil. Simmer uncovered for about 8 minutes, stirring often to prevent sticking. Add more stock if needed to maintain a fluid consistency.
9
Once orzo is soft and creamy, stir in the butternut cream. Bring back to a simmer, then add lemon juice and adjust seasoning as needed. Stir in parsley and top with roasted Brussels sprouts. Serve immediately.

Vitamins & minerals

Amounts for 1 serving (490 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	666 μg	74%
Vitamin C	128 mg	142%
Vitamin D	0 μg	0%
Vitamin E	6 mg	39%
Vitamin K	282 μg	235%
Thiamine	1 mg	45%
Riboflavin (B2)	2 mg	143%
Niacin	4 mg	24%
Vitamin B6	1 mg	41%
Folate (B9)	165 μg	41%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	17%
Choline	28 mg	5%

Minerals

Nutrient	Amount	% Daily Value
Calcium	134 mg	13%
Iron	4 mg	50%
Potassium	986 mg	21%
Magnesium	84 mg	20%
Phosphorus	156 mg	22%
Zinc	1 mg	12%
Copper	0.2 mg	22%
Manganese	1 mg	40%
Selenium	4 μg	7%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	953 μg	—
Arginine	0.3 g	—
Aspartic acid	0.2 g	—
Beta carotene	5,535 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	3 g	—
Galactose	0 g	—
Glucose	3 g	—
Glutamic acid	0.3 g	—
Glycine	0 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.3 g	—
Lycopene	0 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	16 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	3 g	—
Proline	0.1 g	—
Retinol	0 μg	—
Serine	0.1 g	—
Starch	0 g	—
Sucrose	4 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 575 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

109min
Walking (3.5 mph)
69min
Cycling (moderate)
48min
Running (6 mph)
81min
Swimming laps

Common questions

How many calories are in Creamy Vegan Orzo Risotto with Butternut Squash?

One serving of Creamy Vegan Orzo Risotto with Butternut Squash (1 serving) has 575 calories, which works out to 117 calories per 100 g. That is about 29% of a 2,000-calorie day.

Is Creamy Vegan Orzo Risotto with Butternut Squash high in protein?

It provides a solid 16 g of protein per serving (33% of the 50 g daily value), but protein supplies only 11% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Creamy Vegan Orzo Risotto with Butternut Squash keto-friendly?

It is hard to fit into a strict keto diet. One serving has 67 g of net carbs and 51% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Creamy Vegan Orzo Risotto with Butternut Squash?

764 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Creamy Vegan Orzo Risotto with Butternut Squash?

12 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (490 g)

Calories575

% Daily Value*

Total fat 26g	33%
Saturated fat 3.4g	17%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 764mg	33%
Total carbohydrate 77g	28%
Dietary fiber 11g	38%
Total sugars 12g
Protein 16g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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