Low FODMAP Pumpkin & Carrot Risotto
Ingredients
MAKE GLUTEN FREEServings:
Roast Veggies
240
Japanese pumpkin (Kabocha squash or Buttercup squash)
240
carrot
1
olive oil
1
salt & pepper
Risotto
318
medium grain white rice (risotto rice)*
40
leek (green tips only)*
1
garlic infused oil*
1
butter or dairy free spread (or olive oil)*
1000
low FODMAP chicken stock/vegetable stock*
2
lemon zest*
2.5
lemon juice*
120
spinach
3
fresh cilantro (chopped)
50
parmesan cheese or vegan cheese (optional) (grated)*
Equipment
- large saucepan
- roasting tray
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.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
Roast Veggies
240
Japanese pumpkin (Kabocha squash or Buttercup squash)
240
carrot
1
olive oil
1
salt & pepper
Risotto
318
medium grain white rice (risotto rice)*
40
leek (green tips only)*
1
garlic infused oil*
1
butter or dairy free spread (or olive oil)*
1000
low FODMAP chicken stock/vegetable stock*
2
lemon zest*
2.5
lemon juice*
120
spinach
3
fresh cilantro (chopped)
50
parmesan cheese or vegan cheese (optional) (grated)*
Equipment
- large saucepan
- roasting tray
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
501
Fat
15g
Saturates
3.7g
Protein
12.4g
Carbs
80g
Sugars
6.8g
Fibre
5.1g
Salt
1.4g
Iron
2.3mg
Calcium
196.1mg
Calories
501
Fat
15g
Saturates
3.7g
Protein
12.4g
Carbs
80g
Sugars
6.8g
Fibre
5.1g
Salt
1.4g
Iron
2.3mg
Calcium
196.1mg
Calories
501
Fat
15g
Saturates
3.7g
Protein
12.4g
Carbs
80g
Sugars
6.8g
Fibre
5.1g
Salt
1.4g
Iron
2.3mg
Calcium
196.1mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- 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!
Buying Tips
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Make sure you buy a leek that has long green leaves (this is the low FODMAP part), as you can’t use the white/light green leek bulb (this part is high FODMAP). Once you've finished harvesting the leaves place the leek in a glass of water on a window sill and the leaves will reshoot so you can harvest them again.
Risotto rice is a medium grain white rice like Arborio rice. This rice will go creamier than standard long grain white rice.
Make your lemon juice and lemon zest from fresh lemon.
Check the vegan cheese does not include cashews, onion, garlic or coconut flour in the ingredients. Monash University recommends soy based vegan cheese if you can find it. Normal cow's milk-based cheddar, Colby, mozzarella, and parmesan cheeses are all low FODMAP.
Choose a stock that does not include onion or garlic. Massel have a range of low FODMAP, gluten free and vegan stock powders that are certified as low FODMAP. This product can be brought online around the world and is available from some supermarkets. Also check your Monash University FODMAP Diet App or FODMAP Friendly App for additional options. Or use our homemade chicken stock or vegetable stock.
Gluten Free Tips
There are no gluten free tips for this recipe.
Dairy Free Tips
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
Author: 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
Professional Reviewer: 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 sh... Read More
