* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
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 dish is great on its own or with pan fried white fleshed fish.
Garlic infused oil is found in the oil section of your local supermarket. 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 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 tips (this is the low FODMAP part), as you can’t use the white/light green leek bulb (this part is high FODMAP).
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 soy based cheese does not include onion, garlic or coconut flour in the ingredients. Cheddar, Colby, mozzarella, and parmesan cheeses are all low FODMAP.
Choose a stock that does not include onion or garlic. We prefer to use Massel Chicken Stock Cube 7's (in the yellow & blue packet). This product is low FODMAP, gluten free and vegan (despite it's name) and each packet makes 7 cups of stock. This product can be brought online around the world and is available from some supermarkets.
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.