Wednesday, 4 February 2015

FODMAP Friendly Recipe: Butternut Squash and Zuchinni Risotto

Risottos are usually off the menu if you follow the FODMAP diet. All that cream, cheese and garlic is not a a recipe for a happy gut. However, you can make a great dairy-free, FODMAP friendly risotto easily. The natural starches in risotto rice provide real creaminess. Adding roasted butternut squash and zuchinni adds flavour and a lovely rounded richness - so much so that you won't notice that there is no cheese!

3/4 cup/ 150g risotto rice (Carnaroli, Vialone Nano or Aborio)
2 cups of hot FODMAP friendly stock
small glass of white wine (optional)
Zest of half a lemon
1tbsp chopped fresh basil or sage
1 cup/ 200g chopped butternut squash (2 inch pieces)
1 medium zuchinni/courgette coarsely grated
1 tablespoon extra virgin olive oil or garlic oil
Freshly ground black pepper

Serves 2

Put the butternut squash in a roasting tray with the oil and bake for 30 minutes, turning half way through, until tender and golden.

Place the rice in a pan and stir in a quarter of the hot stock and the glass of wine (if using). Bring up to a low simmer and stir gently. Continue to add the remaining stock gradually as the rice absorbs it, keep stirring! This should take about 20 minutes. Test that the rice is cooked, it should have a slight bite to it.

Add the grated zuchinni, chopped basil, roasted squash and lemon juice. Season to taste and serve.


  1. Thank you so much for all your helpful advice & the great recipes. As a newbie & a 57 year old female who has habit foods I have found it all so overwhelming. I would like to know if Matzos, Vegimite, granola, greek yogurt & chocolate brazils are a yes or no??? I do try to try to eat healthy as my husband is diabetic but I have my weaknesses & I cant help but get confused by some of the information I have been reading, yours is by far the most straightforward & helpful. At the moment I'm just taking each day by day & eliminating foods that trigger an episode. Once again thanks for such a great user friendly site :) :)

  2. Hi Pearl. Thank you! Matzos are a no - they contain gluten, granola is a no too if it contains fruit or is sweetened with fructose etc (I think I have a granola recipe on this site though - if not I will post one!). Greek yogurt is an avoid during the elimination phase because of the lactose but you may find you an add it back in later .Chocolate brazils will be a no too - although I'm sure one or two would be unlikely to trigger an episode. Hope that helps!


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