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Pumpkin Risotto

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Cooking time

Prep: 30 minutes Cook: 25 minutes


Serves 2

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For the low FODMAP vegetable broth

  • 2 litres water
  • 4 carrots
  • 1 small zucchini (courgette)
  • ½ parsnip
  • ½ red bell pepper (capsicum)
  • 1 bok choy
  • 5 spring onions - green part only
  • 1 medium celery stalk (low FODMAP quantity)
  • 5 bay leaves
  • 5 sprigs fresh thyme
  • 3 sprigs rosemary
  • 1 bunch chives, chopped
  • ½ teaspoon ground sage
  • Salt and pepper to taste

For the pumpkin risotto

  • 3 cups (500g) cut (small cubes) pumpkin
  • 3 tablespoons garlic infused oil
  • 4 tablespoons onion infused oil
  • 2 cups (400g) rice (Arborio rice is better for risotto)
  • 1.5 litres hot vegetable broth (or low FODMAP stock in a 1.5 litres of hot water)
  • ½ cup (50g) grated parmesan
  • 4-5 fresh or semi dried parsley leaves
  • 1 pinch cayenne pepper


  1. Instructions: Prepare first the vegetable broth (can be prepared in advance and kept in the fridge if used within a day or so, otherwise it can be frozen in suitable container

  2. Roughly cut all the vegetables in big chunks and chop the herbs

  3. Place them in a large pan with 3 litres of water with salt and pepper (alternatively if you have a slow cooker put the ingredients and the water in the slow cooker and let it simmer on slow during the night or on high if you are making it during the day)

  4. Once the water with the vegetables are boiling, reduce the heat and let it simmer for at least an hour, occasionally stirring Strain the water from the vegetables and the broth can be used for the risotto straight away or can be cooled down and stored appropriately for later use

  5. Prepare the pumpkin risotto: Preheat oven to 175°C (350°F)

  6. Place the cubes of pumpkin on a baking tray lined with baking paper, drizzle the garlic infused oil and sprinkle a bit of salt

  7. Roast the pumpkin pieces for about 30 mins until lightly browned and tender and sprinkle just a dash of cayenne pepper

  8. Keep a few pieces of the pumpkin aside to use later to put on top of the finished risotto In a large pan heat 4 tablespoons of onion infused oil

  9. Add the rice and stir it well inside the oil

  10. Add the pumpkin (except the few pieces left out)

  11. Now add 1 cup (250 ml) of the broth, and stir often until the rice has absorbed all the liquid Continue adding the broth, ½ a cup at the time, simmering on low heat uncovered and stirring frequently until all liquid has been absorbed

  12. After about 25 minutes the rice should be cooked, otherwise keep cooking it as above for another few minutes until ready (the rice needs to be soft maintaining a slight bite to it)

  13. Add the grated cheese the chopped parsley and the chunks of roasted pumpkin

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