It’s Autumn here in Australia, which means it is the perfect time to continue on my low FODMAP risotto bender. My personal favourite recipe used to be my low FODMAP risotto verde, but it has just been dethroned by this low FODMAP mushroom leek risotto.

Low FODMAP mushroom leek risotto

This risotto uses low FODMAP varieties and quantities of mushrooms for a delightful end result. Leek greens add a low FODMAP base flavour, and sage accentuates the Autumnal flavour profile.

With the help of a few flavour tricks, this risotto is an undetectably low FODMAP and undeniably delicious dinner for the colder months.

The risotto is low FODMAP, gluten free, low lactose, nut free and onion/garlic free.

Low FODMAP mushrooms

Not all mushrooms are low FODMAP – in fact, most only have small low FODMAP thresholds. As a result, it can be difficult to build mushroom flavour in a low FODMAP dish.

Oyster mushrooms are the exception to this rule. Monash lists Oyster mushrooms as having a low FODMAP threshold of 75g per person. They currently don’t list an upper limit for these mushrooms, so it might be that a low FODMAP serve is even more generous.

This means that oyster mushrooms are a great option for a low FODMAP diet. However, they have a more subtle mushroom taste than other varieties of mushroom. As such, I decided to combine two varieties of mushroom to achieve a depth of flavour.

Shiitake mushrooms are known for being a more flavoursome variety of mushroom. They are considered by Monash to be low FODMAP in 11g serves of fresh shiitake, and 7g serves of dried shiitake. Their FODMAP in larger quantities is mannitol.

By combining this flavoursome mushroom with the bulk of lower FODMAP oyster mushrooms, we achieve a good mushroom flavour without the FODMAP content.

If you only have access to porcini mushrooms, they are another flavoursome option. Monash only has dried porcini mushrooms listed at 10g serves per person.

Is risotto low FODMAP?

Risotto rice is naturally low FODMAP. Prepared risotto can be low FODMAP with the right ingredients, tips and tricks. See below for more of my low FODMAP risotto recipes:

• Low FODMAP risotto verde
• Low FODMAP pumpkin and sage risotto
• Cacio e pepe risotto (low FODMAP)
• Low FODMAP risotto al limone

FODMAP notes for your risotto

First and foremost, let’s discuss the mushrooms. Monash says that fresh shiitake are low FODMAP in 11g serves per person. In 15g serves, they contain moderate amounts of mannitol. If you are no longer on the elimination phase of the diet, you can experiment with the upper limit (14-15g) per person. So, if you intend for your risotto to serve 3 people, you can add 33-45g fresh shiitake mushroom.

Monash has not given an upper limit for Oyster mushrooms. Whether this is because they don’t have an upper limit or it hasn’t been tested – it’s hard to say. Either way, you can use 75g oyster mushrooms per person here. If you intend for your risotto to serve 3, you can use 225g Oyster mushrooms.

Of course, do what works for your personal needs and thresholds. If mannitol is not an issue for you, you can add mushrooms as you see fit/as works for you.

Leek greens are a low FODMAP way to get some onion like flavour into a dish. They remain low FODMAP in up to 500g serves per person.

White wine is low FODMAP in 149g serves, which Monash says is 1 glass or 150ml. This risotto uses 125ml (1/2 cup) white wine and serves 3-4.

Finally, the parmesan. Parmesan is incredibly low lactose and thus very low FODMAP. It remains low FODMAP in serves up to 500g per person.

Tips for making low FODMAP risotto

Toasting the grains without liquid first will help ensure the grains keep their shape during cooking. This is why we push the leek greens to the side – to allow the grains to toast on their own. 

Use warm water to add to your risotto. Warm liquid encourages the starch in the risotto grain to come and also reduces cooking time. I choose to use water so I can salt the risotto to my own tastes. Some low FODMAP stock brands are full of salt, and we’re adding parmesan at the end which is salty enough as it is. 

Add liquid to suit your risotto. No two risottos will be the same. Continue to intermittently stir, cook add liquid until the grains are cooked through but have a bit of bite. 

Buy a good quality block of parmesan and grate it finely yourself. You can do it in a NutriBullet if you need to. Packaged pre-grated parmesan contains fillers which ironically prevent it from melting properly.

Add your final ingredients off the heat. As you’ll know if you’ve made cacio pepe, parmesan can overcook on the heat and become stringy. Stirring the parmesan in gradually also helps ensure there are no lumps of cheese. 

Parmesan will help bring your risotto together. If it’s looking a little runny after adding the puree, don’t stress. The parmesan will create a cohesive, thick risotto that stands up in the bowl.

Taste and adjust the seasoning before plating. Pepper, salt and lemon juice are all individual preferences, so add them to yours.

Ingredient notes for your risotto

First off, I do not recommend substituting risotto rice (Arborio or Carnaroli are the common varieties, but Australian supermarkets seem to stock ‘risotto style rice’ too). This style of rice is specifically chosen for risotto because of the starch content and how it absorbs liquid. Using a different rice will have a very different result – one I can’t guarantee.

I have not tested a dairy free parmesan in this recipe. Dairy free parmesan tends to cook very differently to dairy based parmesan, and would likely need a different amount.

Personally, I think white wine in risotto is critical. It adds the flavour that defines risotto, to me. However, I know that some people can’t have wine for various reasons. If you want to make this risotto without wine, use extra water or some low FODMAP stock. Consider adding extra white vinegar or lemon juice to replace some of the acidity.

These are the only varieties of mushrooms I have tested here. You can experiment if you like, but the FODMAP content will change. Whatever you do, I recommend using Oyster mushrooms for the bulk of the dish if you need it to be low FODMAP.

Flavour tips and suggestions

• I highly recommend the optional sage powder, miso paste and truffle oil. Each add a layer of umami that can be missing without onion, garlic and more mushrooms. These ingredient add those layers back in in a low FODMAP way.
• If you need this risotto to be gluten free, choose a gluten free miso (read the labels).
• Asafoetida powder is a low FODMAP way to add some garlic/onion flavour back into low FODMAP dishes. Choose a brand of asafoetida powder cut with rice flour instead of wheat flour if you need the dish to be gluten free.
• A pinch of nutmeg would be a lovely addition here, and you could also add some heat with chilli. Some fresh thyme would also work nicely.
• If you don’t want to use truffle oil, you can also use my garlic infused ghee. It doesn’t add mushroom flavour but it does add a low FODMAP dose of garlic.
• Lemon zest would add a fresh component to the risotto.

More low FODMAP vegetarian recipes

• Easy low FODMAP pasta sauce
• Vegetarian, low FODMAP curry
• Low FODMAP vegetarian or vegan Pad Thai
• Low FODMAP pumpkin pasta
• Low FODMAP Thai green curry

Low FODMAP mushroom leek risotto

Low FODMAP, gluten free, nut free, low lactose

Serves 3-4 depending on appetite

*Cups and measures are in Australian cups and measures. Use gram and ml for international accuracy.

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Prep Time 15 minutes mins

Cook Time 1 hour hr

Course Main Course

Cuisine Food Intolerance Friendly

Servings 4 people

Ingredients

  

1x2x3x

• 50 g butter salted or unsalted
• 30-50 g shiitake mushrooms 11-15g per person washed, thoroughly dried and chopped
• 150-300 g oyster mushrooms 75g per person
• Greens of 1 leek finely sliced (big chunks will make the risotto annoying to eat)
• 10 g (small bunch) sage, chopped
• 250 ml (1 cup)* water
• 20 ml (1 tablespoon)* truffle oil or regular oil
• 250 g arborio or risotto rice
• 125 ml (1/2 cup)* white wine
• 1000 ml (1 litre) water (you might need less or more, see the body of the post)
• ½ tablespoon miso paste optional, adds extra umami
• 1 teaspoon dried sage powder optional, adds extra umami
• 100-150 g freshly and finely grated parmesan
• Freshly cracked pepper to taste
• Splash of white vinegar or lemon juice to taste
• Truffle oil to serve (optional but adds extra umami)

Instructions

 

• Preheat a large pot over a medium heat. Melt the butter, then add the chopped mushrooms and a sprinkle of salt. Cook for 5-10 minutes until shrivelled and golden brown, then remove from the pot and set aside.
• Add the leek greens, sage and water to the pot. Pop a lid on and cook for 5-10 minutes or until the leek greens are thoroughly cooked and wilted. They take longer to cook than the whites but will also receive further cooking time with the risotto.
• Allow the liquid to cook off the leeks entirely or pour it out into a bowl to add back into the risotto later.
• Push the leek greens to one side of the pot then add the oil and rice. Toast the grains for 3-5 minutes until they become translucent.
• Stir the rice in with the leek greens then pour over the white wine. Allow it to cook off, then begin adding water in approximately ½ cup increments. Allow the first ½ cup to cook off, stirring regularly, before adding the next ½ cup. Repeat until you have used all the liquid or your risotto grains are fully cooked and the risotto creamy in texture.
• If you are using the miso paste, dissolve it in the water as you add it to the risotto. This will add extra umami to help emphasise the mushroom flavour. Add the sage powder here too if you are using it.
• Once your risotto is cooked through and creamy, remove it from the heat. Stir in the cooked mushrooms leaving some for garnish if you like.
• Gradually stir in the freshly grated parmesan then add pepper and vinegar or lemon juice to your tastes. Add extra salt here if necessary – it’s best to salt after adding the parmesan.
• Serve as is or with a good drizzle of truffle oil and some extra parmesan.

Notes

• See the notes in the body of the post for tips and tips and substitution options. 

Keyword Low FODMAP mushroom, Low FODMAP mushroom risotto, low fodmap risotto, Mushroom leek risotto

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