Chakra-Infused Vegan Squash Risotto Recipe

This recipe for the solar plexus – straight from sunny Italy – is vegan, gluten-free, and dairy-free.
I love the colors of fall and seeing the transformation of nature change before my eyes. Fall reminds us of how change is a good and beautiful thing, especially when it comes to new dishes on the table! As an expat yogi living in Italy for the past 18 years, it’s been interesting to watch the organic scene hit the Italian table. Raw food, vegan and gluten-free are all becoming part of the cooking and dining scene here, right in the heart of Italy’s gastronomical capital, Bologna.
One of my favorite recipes for the fall season is this yummy Italian risotto, chakra-infused for our nahbi chakra and solar plexus!
Please proceed in cooking this with joy. The colors and smells will put a smile on your face. ☺

Vegan Violin Squash Whole Grain Risotto

Chakra-infused for the solar plexus
Ingredients for 4 servings:

  • 2 cups whole grain brown rice
  • Organic vegetable broth or salt water (with Himalayan pink rock salt)
  • Half of a medium or small violin squash
  • 1 leek
  • 1cup walnuts
  • 5 leaves of fresh sage (diced)
  • Olive oil
  • Roasted sesame seed topping (optional)

Step 1: Start cooking the rice

  1. Use 1 part rice to 3 parts water OR organic vegetable broth.
  2. If using water, add a teaspoon of Himalayan rock salt (or regular rock salt).
  3. Some rices vary in cooking time, but usually whole grain rice takes about 35-45 minutes to cook, so check your package to make sure.

Step 2: While the rice is cooking, prepare the veggies

  1. Cut a violin squash (violina butternut squash) in half lengthwise, remove seeds and clean any excess dirt on the outside skin.
  2. Next, cut off the skin, discard, then cut the flesh into cubes – I usually cut the half squash in 2 inch strips, cut the skin off of each strip, then cut it into cubes. Put aside in a bowl.
  3. Take your leek and cut off the thick tail. Use only the soft white part, cutting it lengthwise first, then rinsing off any excess dirt in the middle of the white layers.
  4. Cut up the two leek halves into thin strips and put aside.
  5. Dice your walnuts and sage.


Step 3: Start cooking the veggies

  1. Heat 1 tablespoon olive oil in a stainless steel pan and add the chopped leeks.
  2. Cook on low heat for 2-3 minutes until they are soft enough to break with a wooden spoon.
  3. Add the diced violin squash and sauté with a pinch of salt.
  4. Then add 2 tablespoons of water, lower heat and cover 2 minutes (to allow the squash to get soft).
  5. Remove lid and let the squash and leeks absorb the rest of the liquid.
  6. Finally, add chopped fresh sage and diced walnuts.
  7. Cook for another 2-3 minutes.

Ready to serve!

Top your colorful creation over the cooked rice and for an extra happy nahbi chakra, add some roasted sesame seeds, known for their rich amount of calcium.
Now that we have our meal on the table, we can explore how this is going to hit our taste buds, tummy, and our third chakra (known as the nahbi, manipura or solar plexus).
The solar plexus is an integral part of our third chakra and represents transformation, gratitude and the core confidence of who we are. Physically it deals with our digestion, so it’s important to eat food that converts easily into energy that sustains our sense of self. It is amazing how we really do become what we eat! We all know the saying “clean body, clean mind.”

The ingredients in this dish embody a balance of taste, nutrition and color that help balance our solar plexus into a state of satisfaction. Here’s how each ingredient plays a role in balancing our solar plexus chakra.

Sage: the Roman herb is a key ingredient in assisting digestion when cooked in any food.

Violin Squash: has a sweet taste, and when married with savory rice and leeks, creates a ying-yang balance in flavor, which is a symbol for the solar plexus.

Walnuts: high protein and omega 3’s for both brain and tummy power. The brain and intestines are closely connected, just like the third (solar plexus) and sixth (third-eye) chakras are.

Brown rice: the healthy antique carb used throughout the centuries hasn’t changed in its benefits for every chakra in our body!


While this healthy, colorful dish captures our eyes, the blend of ingredients entice our taste buds while making way for happy digestion and a healthy body.

You’ll feel your solar plexus smiling! Mangia – enjoy!

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Chakra 101: An Introduction to the 7 Chakras
There are 7 chakras total: each is represented by a specific color, shape, name and location in the body. Learn about the chakra system here.
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Maria Moscato

Maria has been an expat Californian living in Bologna, Italy for 18 years. After her two trips to India, she started yoga during her pregnancy 13 years ago and has been a yogi ever since. An artist, writer and innovative cook, she integrates her love for yoga and meditation into her work, including a line of yoga clothing based on the spiritual foundation of selenite, a crystal gypsum used by the Romans.

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