* 1 onion, peeled and cut into thin slices
    * 250g (8oz) risotto rice
    * 1 medium pumpkin, peeled, cored and cut into small pieces
    * (Prepared 900g/2lb squash)
    * 1 red bell pepper, cored and cut into strips
    * 45g (1 ½ oz) Parmesan cheese, grated


   1st Heat a large pan with 1 tablespoon olive oil and onion, and cook for 5 minutes, until the onion soft. Add the rice, stir for a minute, then add 600ml (1 pint) hot water and the chunks of pumpkin.
   2nd Cook, stirring occasionally, over medium heat until the liquid is almost absorbed, is about 10 minutes. Add another 300ml (½ pint) hot water and the red pepper strips and cook for about 15 minutes until the pumpkin is tender. Add more hot water if necessary. Let the risotto rest for a few minutes.
   3rd Stir in half the cheese, season strong, then serve with the rest of the Parmesan and drizzle with olive oil, sprinkle with freshly ground pepper and black.

Nutritional information per portion

    * Calories 360(kcal)
    * Fat 4.0g
    * Saturates 2.0g

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.