Low FODMAP Pumpkin & Carrot Risotto

Ingredients

MAKE GLUTEN FREE

Servings:

Roast Veggies

240   Japanese (Jap) 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   dairy free spread (olive oil spread or butter) (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 soy based vegan cheese (optional) (grated)*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • large saucepan
  • roasting tray

Low FODMAP Pumpkin & Carrot Risotto

Last updated Apr 8th, 2019

PREP IN 25 MIN
COOKS IN 35 MIN
SERVES 4

BY Alana Scott
DIETITIAN REVIEWED BY Kate Watson (RD)
FEATURED IN Dinner, Lunch, Vegetarian Options

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 Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free
SHOW NUTRITION

Ingredients

MAKE GLUTEN FREE

Servings:

Roast Veggies

240   Japanese (Jap) 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   dairy free spread (olive oil spread or butter) (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 soy based vegan cheese (optional) (grated)*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • large saucepan
  • roasting tray

Nutrition per serve

    | |
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
    | | |
  1. Preheat the oven to 200ºC (390ºF) bake function. Peel and chop the pumpkin & 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.
  2. 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 dairy free spread (olive oil spread or butter) and garlic infused oil for two minutes. Add the rice, stir through the mixture for about 1 minute.
  3. 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).
  4. 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).
  5. Serve the pumpkin and carrot risotto in bowls. Enjoy!

Buying Tips

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.

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.

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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