A simple, vegetable packed FODMAP friendly risotto
Ingredients
2 tablespoons garlic oil
2 handfuls green beans, sliced
150g arborio rice
100ml dry white wine
65g (a heaped tablespoon) low FODMAP vegetable stock powder, see above, mixed into 600ml boiling water
2 handfuls kale, hard stalks removed and leaves sliced,
A handful flatleaf parsley, chopped
80g roasted red peppers, sliced
2 handfuls finely grated parmesan (hard cheeses are very low lactose, if keeping the recipe vegetarian a "parmesan style" vegetarian hard cheese would be fine)
Freshly ground black pepper
Instructions
Heat the oil in a medium pan, add the green beans and stir fry for a minute
Add the rice and stir for another minute until the rice becomes translucent
Add the wine and allow most of it to be absorbed by the rice while stirring then add the stock a ladle at a time, stirring constantly
After about 15 minutes add the sliced kale
When most of the stock has been absorbed and the rice is cooked but still a little al dente, (should take about 20 mins) stir through the roasted red peppers, parsley and parmesan
Check the seasoning and serve with an extra sprinkle of parmesan and black pepper
Recipe by Cook Low FODMAP at https://cooklowfodmap.com/low-fodmap-vegetable-risotto/