Low FODMAP Pumpkin & Carrot Risotto
Low FODMAP Pumpkin & Carrot Risotto
This low FODMAP pumpkin and carrot risotto is delicious. It combines fresh lemon flavours with the comfort of creamy rice and sweet roast veggies. This low FODMAP recipe is great on its own or with pan fried white fleshed fish.
Ingredients
Make gluten freeRoast Veggies
Risotto
medium grain white rice (risotto rice e.g. Arborio) (uncooked amount)
FODMAP
leek (green leaves only, finely sliced)
FODMAP
Choose a leek with long green leaves, as these are the low FODMAP part of the vegetable. The white and light green bulb can need to be limited on the first phase of the low FODMAP diet.
Once you've harvested the green leaves, place the remaining leek bulb in a glass of water on a windowsill. The leaves will regrow, allowing you to harvest them again.
garlic infused oil
FODMAP
Garlic infused oil is usually found in the cooking oil section of your local supermarket, or you can buy it online. Choose an oil that is clear and does not contain any pieces of garlic.
You can also make garlic infused oil at home by gently frying whole garlic cloves in cooking oil until they are golden and fragrant. Remove and discard the garlic before using the oil in your cooking. This is a low FODMAP way to capture garlic flavour because fructans do not dissolve into oil.
butter or dairy free spread (or olive oil)
Dairy Free
low FODMAP chicken stock/vegetable stock
FODMAP
lemon zest
FODMAP
lemon juice
FODMAP
parmesan cheese or vegan cheese (optional) (optional)
FODMAP
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Learn moreMethod
- Preheat the oven to 200ºC (390ºF) bake function. Peel and chop the pumpkin and carrot into 1.5cm (0.60 inch) pieces. Place in an oven dish, drizzle with olive oil and season with salt and pepper. Bake for 20 to 25 minutes (until soft and slightly golden). Toss a couple of times during cooking.
- While the roast veggies are cooking, make the risotto. Roughly chop the green leek tips. Make the stock if using stock cubes, and shred the spinach. Heat a large saucepan over medium heat. Fry the leek tips in the butter or dairy free spread and garlic infused oil for two minutes. Add the rice, stir through the mixture for about 1 minute.
- Next add 125ml (1/2 a cup) of stock at a time, stir every now and then until the liquid has absorbed into the rice. Carry on adding and stirring in the stock, a splash at a time. Turn down the heat to medium low if needed (if the rice is cooking too quickly and starting to stick to the bottom of the pan). Once the rice has absorbed about 3/4 of the stock, check and see if the rice is cooked (should take about 20 minutes). If it isn't, add more stock and continue cooking for another few minutes. While the risotto cooks, zest the lemons (the trick is just to zest the yellow layer and not the bitter white layer underneath).
- While the rice finishes cooking, stir through the shredded spinach, lemon juice and lemon zest. Season with salt and pepper. Then stir through the roast veggies, chopped fresh cilantro and grated cheese (if using).
- Serve the low FODMAP pumpkin and carrot risotto in bowls. Enjoy!
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until she f... Read more
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