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Farro Risotto with Walnut Cream and Roasted Butternut Squash⏱ 60 min total
Recipes

Farro Risotto with Walnut Cream and Roasted Butternut Squash

Per 1 serving · 524 g · 17 ingredients

Calories
498
25%
of a 2,000 cal day
  • Protein
    14g
    11% of calories
  • Carbs
    55g
    42% of calories
  • Fat
    27g
    47% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Farro Risotto with Walnut Cream and Roasted Butternut Squash (524 g) has 498 calories, with 14 g of protein, 55 g of carbohydrates and 27 g of fat. Most of its energy comes from fat (47% of calories). It is high in protein (28% DV), dietary fiber (34% DV) and Vitamin A (67% DV). Keep an eye on sodium, which provides 55% of the daily value.

Per 100 g
95cal
low energy density
Protein per 100 cal
2.8g
Net carbs
45g
carbs minus fiber
Fiber
9.6g
4.5 g sugar

High in

20%+ of the daily value

  • Protein28%
  • Dietary fiber34%
  • Vitamin A67%
  • Vitamin C33%
  • Vitamin B624%
  • Iron50%

Good source of

10–19% of the daily value

  • Vitamin E19%
  • Thiamine17%
  • Niacin10%
  • Folate (B9)17%
  • Pantothenic acid13%
  • Calcium10%

Watch

20%+ of the daily value

  • Sodium55%

Ingredients

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

Directions

Prep 15 minCook 45 min
  1. 1

    Preheat oven to 425°F.

  2. 2

    Soak three-quarters of the walnuts in warm water while preparing the risotto. Chop the remaining and reserve for garnish.

  3. 3

    Heat a large pan over medium heat. Add olive oil and chopped onion, cooking until fragrant and soft, about 8 minutes. Stir in farro and toast for 1 minute. Add wine and cook until mostly evaporated, about 2 minutes.

  4. 4

    Add one-fourth of the vegetable broth and stir. Let cook until absorbed, then add more broth, repeating until farro is tender, about 40 minutes. Taste to check tenderness.

  5. 5

    Peel and cube butternut squash into 1/2-inch pieces. Toss with fresh minced rosemary, olive oil, and half of the salt. Roast on a sheet tray until tender and browned, about 30 minutes.

  6. 6

    Drain walnuts and blend with water, garlic, lemon juice, and remaining salt until smooth, adding extra water if needed.

  7. 7

    Once farro is tender, stir in 3/4 of the roasted squash and walnut cream. Cook for 4-5 minutes until creamy.

  8. 8

    Serve topped with remaining squash, chopped walnuts, and black pepper.

Vitamins & minerals

Amounts for 1 serving (524 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A604 μg
67%
Vitamin C30 mg
33%
Vitamin D0 μg
0%
Vitamin E3 mg
19%
Vitamin K9 μg
8%
Thiamine0.2 mg
17%
Riboflavin (B2)0.1 mg
4%
Niacin2 mg
10%
Vitamin B60.3 mg
24%
Folate (B9)66 μg
17%
Vitamin B120 μg
0%
Pantothenic acid1 mg
13%
Choline14 mg
3%

Minerals

NutrientAmount% Daily Value
Calcium96 mg
10%
Iron4 mg
50%
Potassium804 mg
17%
Magnesium91 mg
22%
Phosphorus152 mg
22%
Zinc1 mg
10%
Copper1 mg
64%
Manganese1 mg
55%
Selenium2 μg
4%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene946 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene4,799 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride30 μg—
Fructose1 g—
Galactose0 g—
Glucose2 g—
Glutamic acid1 g—
Glycine0.3 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.3 g—
Lactose0 g—
Leucine0.4 g—
Lycopene0 μg—
Lysine0.2 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats8 g—
Phenylalanine0.3 g—
Polyunsaturated fats15 g—
Proline0.3 g—
Retinol0 μg—
Serine0.3 g—
Starch0 g—
Sucrose1 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 33 g—
Total omega 611 g—
Tryptophan0.1 g—
Tyrosine0.2 g—
Valine0.3 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 498 calories

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

  • 94min
    Walking (3.5 mph)
  • 60min
    Cycling (moderate)
  • 41min
    Running (6 mph)
  • 70min
    Swimming laps

Common questions

How many calories are in Farro Risotto with Walnut Cream and Roasted Butternut Squash?

One serving of Farro Risotto with Walnut Cream and Roasted Butternut Squash (1 serving) has 498 calories, which works out to 95 calories per 100 g. That is about 25% of a 2,000-calorie day.

Is Farro Risotto with Walnut Cream and Roasted Butternut Squash high in protein?

It provides a solid 14 g of protein per serving (28% 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 Farro Risotto with Walnut Cream and Roasted Butternut Squash keto-friendly?

It is hard to fit into a strict keto diet. One serving has 45 g of net carbs and 42% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Farro Risotto with Walnut Cream and Roasted Butternut Squash?

1258 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Farro Risotto with Walnut Cream and Roasted Butternut Squash?

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

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