Go Back
+ servings
A brightly lit aerial image of a white ceramic bowl filled with risotto verde. The risotto is topped with finely grated parmesan, freshly cracked pepper and some olive oil. The bowl sits atop a white stone kitchen counter.

Low FODMAP risotto verde

Gluten free, low FODMAP, vegetarian option
Serves 2-4 (see body of post)
Be the first to rate this recipe
Prep Time 20 minutes
Cook Time 30 minutes
Course Main Course
Cuisine Food Intolerance Friendly
Servings 3 people

Ingredients
  

  • 50 g Tuscan kale woody stems removed
  • Green part of 1 large leek thoroughly washed and chopped
  • 1 bunch of basil woody stems removed
  • 40 ml (2 tablespoons) olive oil or ghee
  • 1 bunch of spring onion greens washed and finely chopped
  • 250 g Arborbio or Carnaroli rice
  • 100-150 ml white wine see notes
  • 750-1000 ml low FODMAP stock of choice see notes
  • Lemon juice to taste
  • Salt and freshly cracked black pepper to taste
  • 100-150 g freshly and finely grated parmesan see notes
  • Toasted hazelnuts to serve (optional but nice for a crunch)

Instructions
 

  • Bring a pot of water to the boil, then blanch your kale and leek for 1-2 minutes. They should still be bright green in colour, but softened. Drain and rinse with cold water, then set aside to cool.
  • Once the greens are cooled, add them to the blender along with the basil and 125ml (1/2 cup) of the stock. Blend until a bright green, mostly smooth puree forms.
  • Place a large pan or Dutch oven over a medium heat and add the oil. Once it is shimmering, add the spring onions and cook until soft and fragrant, about 3 minutes.
  • Place the stock in a second pot over a low heat. Keep the stock warm for the entire process.
  • Add the rice grains and stir to coat. Cook for 3-4 minutes or until the grains start to look a little translucent. You can add a bit of extra oil here if you need it.
  • Once the grains are toasted, add the white wine to the pan. Stir and allow it to be absorbed by the grains. Once it has, add a ladle full of warm stock. Stir gently and allow the stock to be absorbed by the grains. Repeat this process until you have used 750ml of stock. From here, assess: is the rice cooked but firm? Are there any undercooked grains? Does the risotto have a creamy, saucy texture without being sloppy? Add the extra, if necessary, stock to achieve this consistency.
  • Once you’re happy with the consistency, take the risotto off the heat. Stir in the green puree, followed by the grated parmesan. Taste the risotto then add lemon juice, pepper and extra salt to your tastes.
  • Serve with extra parmesan and pepper, plus some good quality olive oil. Garlic infused olive oil would be great here.

Notes

  • White wine adds so much flavour to risotto, but it is optional. Simply replace the wine with extra stock.
  • You can find my Low FODMAP vegetable stock recipe here.
  • Vegetarian parmesan is available, even if it shouldn’t be. See my post on vegetarian cheeses for vegetarian parmesan brands in Australia.
  • Use vegetarian stock for a vegetarian risotto.
  • Omit the optional toasted hazelnuts for a nut free option. 
Keyword low fodmap risotto, risotto, risotto verde
Tried this recipe?Let us know how it was!