30g/1oz lactose free unsalted butter

2 tbsp olive oil

1 carrot, finely diced

1 celery stalk, finely diced

2 mild red chili, deseeded and chopped

280g/10oz arborio rice

200ml/7fl oz dry white wine

1.1 litres/1 pint 16fl oz low FODMAP vegetable stock

1 small (or ½ large) pumpkin, peeled, deseeded, cut into small cubes

small handful fresh sage leaves, thinly sliced

100g/3½oz Parmesan (or a similar vegetarian hard cheese), shaved

150g/5oz mozzarella, drained, cut into small cubes

30g/1¼oz pine nuts, to serve

1 tbsp chopped parsley


Heat the lactose free butter and half the oil in a frying pan over a low-medium heat.

Add the chili, carrot and celery and fry for 8-10 minutes, until softened but not coloured. Add the rice and fry for 1-2 minutes, stirring constantly until it is coated in the oil.

Pour in the wine and bring to the boil. Reduce the heat slightly until the wine is just simmering, then cook until two-thirds of the wine has evaporated.

Add a ladleful of the warm stock to the pan and return to a simmer, reducing the heat if the liquid starts to bubble too fiercely, to prevent the rice from cooking too quickly.

When most of the stock has evaporated, add another ladleful.

Cook the risotto in this way for 12-15 minutes, or until most of the stock has been absorbed by the rice and the rice is tender but has a slight bite.

Meanwhile, heat the remaining oil in a frying pan over a medium heat and fry and the pumpkin for 10-12 minutes, turning regularly, until tender and golden-brown all over.

Stir the sage, pumpkin and mozzarella into the risotto. Turn the heat off, leave the pan on the heat, and let the cheese melt. Season, to taste, with salt and pepper.

Meanwhile, heat a dry frying pan over a medium heat. Add the pine nuts and toast for 1-2 minutes, until just golden-brown.

Stir them into the risotto and serve topped with parsley and shaved Parmesan.

Recipe adapted from: Good Food

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Low FODMAP and Gluten Free Recipes -  Pumpkin, chili & Parmesan risotto