Vegetarian risotto could be quite a tricky thing to make a low FODMAP version of due to the lack of suitable FODMAP friendly vegetable stock. If you haven’t tried my vegetable stock recipe yet then I would urge you to try it. It’s an essential part of this recipe and if you make a batch and freeze it you can use it for so many other dishes too. I definitely prefer it to normal vegetarian stock cubes or powder, it gives a much fresher flavour and you really don’t miss the onion or garlic at all. I used three different veg in this risotto – the green beans add a nice crunch, the roasted red peppers give it a lovely sweetness and I’ve added kale as it’s the only edible thing growing in my garden at the moment but trust me it works! You could try diced courgette, roasted aubergine or spinach as alternatives. Whatever you decide, it’s a great way of getting extra vegetables and fibre into the diet without compromising on flavour.
Updated 2022: Red peppers have recently been retested by Monash University reclassified as high FODMAP, however a smaller portion (43g) is still low FODMAP. I have therefore reduced the amount of red pepper specified in this recipe for 2 people. You might like to add in some extra green beans and kale or try sliced green peppers.
Need more ideas? Check out these low FODMAP vegetarian recipes
- 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
- 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
Claire says
Thank you for another delicious recipe, I wish I’d doubled the quantities though as there was none left over to take to work for lunch tomorrow. I haven’t tried making your stock yet, but added 1 tspn Italian seasoning instead.
Louisa Reid says
I’m so pleased you enjoyed it Claire, you should definitely try the stock too 🙂 Best wishes, Louisa