Low FODMAP Mushroom Risotto
I bet you had no idea it is possible to eat mushroom risotto while on the Low FODMAP diet. With this recipe you can!
The key is using Oyster Mushrooms as they are much lower in FODMAP content compared to other types of mushroom. So what are you waiting for? Make yourself a nice bowl of mushroom risotto for dinner.
Risotto is one of those dishes that most people only eat in restaurants. It gets a bad rep for being overly complicated to make. I disagree with that, and I will do my best to convince you. Sure it does take a little bit of time to cook and it might not be an every day dinner, but if you have the time an patience it is very much worth it.
Starting with the stock
The main flavour of risotto comes from the stock. This is where you would ideally cook your own Low FODMAP stock from vegetable scraps you have leftover from the week. As that takes many hours and a bit of prep ahead of time I wont make you do that. But do use the highest quality Low FODMAP stock you can find available in your area. I know a lot of companies sell Low FODMAP stocks on Instagram if you want to check that out.
For 4 portions of risotto you will need somewhere around 1,2 liters of stock, but I always like to be prepared so I make about 1,5 liters. This means you generally need around 3 stock cubes, but check the packaging to be sure. To make this recipe vegetarian you should use vegetable stock, otherwise I generally recommend chicken stock. Bring 1,5 liters of water to a low simmer and crumble in the stock cubes. When dissolved leave the pot on the stove on the lowest setting just to keep it hot. You will use this stock one ladle at a time to keep the risotto from drying out.
Cooking the dish
Start by heating the oil in a pan. I would ideally suggest some form of larger saucepan with rounded sides, but a normal non-stick frying pan works too. Just be careful to not let it dry out and burn, the larger surface area makes that more likely.
Once the oil is heated up, you add the rice in and let that cook on medium for a couple of minutes just to toast the rice a little bit before starting. This gives it a slightly nuttier flavour profile which helps make the dish that little bit more delicious. Once the rice is toasted, add in the white wine and let that reduce down by about half.
Now this is where the work begins. You will now add the warm stock, one ladle at a time, keeping the dish nice and moist. When the stock is starting to cook into the rice you add another ladle before it dries out. Do this while stirring frequently for around 20-30 minutes until the rice is soft with just a little bit of a bite to it.
While cooking the risotto you can prep the oyster mushrooms by cleaning them and ripping/cutting them into smaller bits. Heat some oil in a small-medium frying pan over medium high heat. Sear the mushrooms for around 5 minutes or until nice and golden. Season with salt, pepper and some herbs of your liking.
When the rice is close to done, stop adding stock and let the remaining liquid absorb until the rice reaches a nice and creamy texture. To help with this texture you grate in the parmesan and stirr until its melted into the risotto.
Plate the risotto and top it with the mushrooms, if you like you can crack some black pepper and grate some more parmesan over it.
If you would like some protein to go with it you can serve it with a chicken breast or a vegetarian side such as a quorn fillet or similar. Check the Monash Low FODMAP App to find alternatives.
Making this dish vegan should be pretty simple, just remove the parmesan from the recipe. Or if desired find a Low FODMAP vegan cheese alternative.
You should also check out these recipes:
Low FODMAP Mushroom Risotto
- 1,5 liter water
- 3 low fodmap stock cubes chicken or vegetable
- 50 grams parmesan cheese
- 400 grams Risotto rice
- 200 grams oyster mushrooms
- 2 tbsp Oil Garlic flavoured oil is great here
- 100 ml Dry white wine
- 1 pinch salt and pepper
- Pour the water and stock cubes into a saucepan. Bring up to a boil and reduce to low heat and continue simmering.
Making the risotto
- Add a tablespoon of oil into a frying pan and bring up to a medium heat.
- Pour the rice into the frying pan and toast the rice for a couple of minutes until the rice has gone translucent and picked up a slightly golden colour.
- Add the wine and cook for a minute to burn off the alcohol.
- Start adding the stock a couple of ladles at a time and stir continuously.
- Keep adding stock when the risotto has absorbed most of the liquid. Keep doing this and keep scraping the bottom with a spatula to keep the rice from sticking.
- When most of the stock is gone and around 20 minutes has passed the risotto should be done. Grate in the parmesan cheese and mix well.
Frying the mushrooms
- Cut or rip the mushrooms into smaller bits. Pre heat a frying pan over medium high heat.
- Add a tablespoon of oil to the frying pan and sear the mushrooms for 3-5 minutes until slightly softened and they have a nice golden colour.
- Season with a pinch of salt and pepper and if desired some herbs of your taste such as (rosemary or thyme)
- Plate the risotto and place the mushrooms on top. Grate a little more parmesan and top with some freshly cracked black pepper