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Low FODMAP Oyster Mushroom Risotto

Healthy & Easy Recipes, Low FODMAP & Gut Health Recipes | June 21, 2021

A beautiful rainbow of different fruit and vegetables in a pile.
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Oyster Mushroom Risotto is a rich and creamy rice dish.

It is often marketed as a signature dish in restaurants due to its elegant presentation and flavours. Although this dish is made with rice, it is much more than that! The rice is first caramelized with oil in a frying pain, then cooked very slowly by continuously adding broth to the pan. Slowly adding broth while continuously stirring is what creates the satisfying creamy texture that this dish is famous for! It is an intricate balance and all about technique, as you never want the rice to be boiling, but also never want it to be frying. Therefore, adding small amounts of broth little by little is key! Lastly, cream and cheese is added to ultimately create a rich, flavourful Italian risotto.

Unfortunately, many risottos served in restaurants are high FODMAP because the rice is cooked in broth, which are often flavoured with garlic and onion, two high FODMAP ingredients. Luckily – we created the perfect Low FODMAP version for you!

Looking for the perfect Low FODMAP Risotto? We have you covered - Oyster mushrooms are Low FODMAP! We've modified this recipe to be the PERFECT entertaining recipe, full of flavour it will wow your guests! Ignite Nutrition Registered Dietitians are experts in the Low FODMAP diet and digestive health.

 

Broths are hard to find Low FODMAP. My personal go-to is the Campbell’s Chicken broth, but there are others out there. Just make sure you read the label to double check for any high FODMAP ingredients. In Canada, we consider natural flavours Low FODMAP. This is because they make up less than 2% of the total recipe and therefore will be Low FODMAP. Once you find a low FODMAP broth, you are well on your way to enjoying a low FODMAP risotto!

We’ve swapped out button mushrooms for oyster mushrooms to get that earthy rich flavour, without the FODMAP’s.

As for cheese, classic risotto calls for parmesan, inherintely a very low lactose cheese (you’d have to eat 4 cups to even come close to the FODMAP cut-offs – and let me tell you, it wouldn’t be the lactose giving you a tummy ache at that point – it would be the fat and volume of cheese.

I like to serve this risotto as a side dish for pan fried chicken breasts and oven-roasted vegetables, but feel free to serve it with whatever other low FODMAP entree you enjoy.  As the Italians would say… Buon appetito!

Low FODMAP Oyster Mushroom Risotto

Looking for the perfect Low FODMAP Risotto? We have you covered - Oyster mushrooms are Low FODMAP! We've modified this recipe to be the PERFECT entertaining recipe, full of flavour it will wow your guests! Ignite Nutrition Registered Dietitians are experts in the Low FODMAP diet and digestive health.
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Low FODMAP Oyster Mushroom Risotto

Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Servings: 4

Ingredients

  • 8 cups low FODMAP chicken broth (we used Campbells - you won't use it all but running out when making risotto is never fun!)
  • 2 tbsp unsalted butter
  • 2 tbsp olive oil
  • 3 cups oyster mushrooms, diced
  • 1 cup arborio rice, uncooked
  • 1 tsp lemon juice
  • 1/2 cup grated parmesan cheese
  • 2 tbsp cream
  • 1/2 cup parsley leaves, chopped
  • Salt and pepper to taste

Instructions

  • In a large pot, add chicken broth and heat until a vigorous boil. Turn off and set aside.
  • In a large frying pan, add butter and melt on medium heat.
  • Clean and chop mushrooms and add them to the pan. Cook mushrooms for approximately 5 minutes until they are golden brown. Seaon with salt. Remove mushrooms from pan and set aside.
  • In the same pan, add olive oil, uncooked rice. Stir until all rice is evenly coated with oil.
  • Add the lemon juice and continue stirring until all liquid has been absorbed - toasting about 2 minutes.
  • Slowly add the chicken broth at about 1/3-2/3 cup at a time. Continue to stir the rice and do not add more until all the liquid has been absorbed. (Keep the temperature at medium heat and do not increase the temperature throughout this step. Cooking risotto is a delicate and slow process, but that is what makes the final product so unique! This step will take around 20-25 minutes).
  • Taste the rice. If it is still slightly crunchy add an additional small amount of broth and stir until absorbed.
  • Turn the heat off, and add the sautéed mushrooms, cream, parmesan cheese to the rice. Stir well.
  • Once cheese is melted, stir in parsley.
  • Makes 4 full portions or 6 side portions.

Recipe Tips and Tricks:

  • Make sure to use oyster for this recipe, as many other mushrooms are high FODMAP
  • Looking to up your risotto game for guests? Swap out 1.5 cups of broth washes for a dry white wine! (Essentially you will alternate broth, wine, broth, wine, until your wine is gone and then keep going with broth. You can do this to taste/add more wine as you wish to the washes).

Looking for the perfect Low FODMAP Risotto? We have you covered - Oyster mushrooms are Low FODMAP! We've modified this recipe to be the PERFECT entertaining recipe, full of flavour it will wow your guests! Ignite Nutrition Registered Dietitians are experts in the Low FODMAP diet and digestive health.

Written by: Nancy Gammack (Nutrition Student)

 

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