Low FODMAP Recipe - Simple pumpkin risotto -  Gluten free recipe


1 small pumpkin

3 tbsp light olive oil

600ml low FODMAP vegetable stock

50g lactose free unsalted butter

1 celery stick, finely chopped

1 tbsp garlic infused oil

1 bay leaf

1 tsp fresh thyme leaves, picked

140g risotto rice (we like carnaroli)

100ml white wine

50g parmesan (or vegetarian alternative), finely grated


Heat oven to 200C/180C fan/ gas 6. Peel the pumpkin and separate the seed-bearing and scrape out the seeds with a spoon – you can keep these to toast in the oven and sprinkle over salads. Chop the flesh into 2cm pieces. Warm the vegetable stock in a small pan, set over a low heat. Drop one halfin pumpkin and leave to gently poach. Chop the other half into 2cm cubes, toss in half the oil, season lightly and roast in the oven, stirring occasionally, until golden brown on the outside and soft in the centre, about 30 mins.

While the pumpkin is roasting, warm a medium-size frying pan over a gentle heat. Add the remaining olive oil and half the lactose free butter, stir in the celery, herbs and a few turns of pepper (no salt at this stage). Cover again and cook for a further 2 mins. Increase the heat slightly and stir in the rice. Stir, uncovered, for about 5 mins – this will help to develop the toasty aroma of the rice without burning the veg.

Turn up the heat, stir in the wine and let it bubble away to almost nothing. Reduce the heat and start adding the stock. Add one ladle at a time, stirring gently but constantly during each addition. The idea is to encourage the rice to absorb the liquid and soften, but also give up its starch to thicken the remaining broth.

Don’t stir too aggressively or you will end up with a pan of mush. When the stock has been absorbed, it’s time to add the next ladleful and so on. It will take about 15 mins to reach the final ladle of stock. By this time the pumpkin in the stock should have softened. Mash it up with the remaining stock and stir into the risotto.

Turn off the heat, dot the top of the risotto with remaining lactose free butter, chives and most of the Parmesan, cover, leave to rest for 2 mins, then stir through and check the seasoning. Spoon the risotto into shallow bowls and sprinkle the roasted pumpkin and leftover Parmesan on top. Serve with gluten free  bread and Sautéed spinach

Recipe adapted from: Good Food

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