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Easy Microwave Vegetable Risotto

No stove, no worries. The microwave will do just fine for this veggie risotto

35 mins
8 ingredients
$2.35 / person
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Easy Microwave Vegetable Risotto


Serves = 4

  • 1 tbsn extra virgin olive oil
  • 1 brown onion, remove ends and papery skin and finely chop
  • 300g (3 cups) butternut pumpkin, peeled and seeds removed, cut into 2 cm pieces
  • 1 cup arborio rice
  • 3 cups liquid vegetable stock (salt reduced)
  • 1 bunch asparagus, ends trimmed and cut into thirds
  • 1 cup frozen peas and corn
  • 1/3 cup shredded parmesan cheese

It’s this easy

  • Place oil and onion in a 2-litre microwave safe bowl, cover with paper towel and microwave on high for 2 minutes
  • Add the pumpkin and microwave uncovered for another 2 minutes
  • Add the rice and stir through. Microwave uncovered on high for 1 minute
  • Add 2 cups of stock, cover with a lid or plate and microwave on high for 5 minutes. Then microwave on medium setting for another 7 minutes
  • Add the asparagus, frozen peas and corn and remaining 1 cup of stock and microwave on medium for 6 minutes
  • Take out of the microwave and stand for 5 minutes before serving
  • Serve with parmesan cheese sprinkled on top


  • Add fresh herbs e.g. coriander or parsley when serving


Nutrition Information (per serve):

  • Energy (1241kJ)
  • Protein (12.9g)
  • Total fat (9.1g)
  • Saturated fat (3.4g)
  • Carbohydrate (53.2g); Starch (45.5g), Sugars (7.7g), Added sugars (0.1g), Free sugars (0.1g)
  • Dietary fibre (6.0g)
  • Sodium (712mg)
  • Calcium (143mg)
  • Iron (1.5mg)


Contains: Dairy, FODMAPs.
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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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