Creamy and flavorful, this low FODMAP risotto recipe is a delicious dinner! Made with oyster mushrooms and low FODMAP chicken broth, this dish is easy and so flavorful to prepare at home. Top it with parmesan cheese and fresh parsley, and enjoy! While low FODMAP rice dishes are popular, this is one of my absolute favourites. It takes rice, one of our staple low FODMAP foods, to a new level!
What is risotto?
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. Serve it up with your favourite protein – like our Low FODMAP spinach and turkey meatballs!
Is risotto good for IBS?
For an IBS patient following the low FODMAP diet – you may be wondering is risotto good for IBS or does it contain FODMAPs? 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. As IBS dietitians we wanted to create the perfect low FODMAP version for you!
What brands of broth are low FODMAP?
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.
What main dish goes with risotto?
Risotto pairs especially nicely with seafood, like these shrimp and veggies skewers. I like to serve this risotto as a side dish with low FODMAP main dish recipes like baked chicken breasts or olive pesto pork chops. But, feel free to serve it with whatever other low FODMAP entree you enjoy.
Love this low FODMAP recipe as much as we do? Our collection of low FODMAP recipes were created to help you navigate the low FODMAP diet. Many of our patients have tried implementing the low FODMAP diet on their own. However, this diet should be conducted with the support of a registered dietitian. At Ignite Nutrition we offer one-on-one nutrition counselling to help you start on the low FODMAP diet with guidance.
Creamy Low FODMAP Oyster Mushroom Risotto
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.
Notes
- 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).
**Last reviewed May 2022 for Monash FODMAP portions
Written by Nancy Gammack (Nutrition Student)
Categorized: Gluten-Free, Low FODMAP, Main Dish, Nut-Free
I’m a huge risotto fan!! This recipe looks absolutely mouthwatering – can’t wait to try it 🙂