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Mushroom & pea risotto (low FODMAP)

Winter time has had me craving for cosy meals like this one :) I wouldn't usually opt for a meal like this because my sensitive stomach doesn't do well with onion/garlic/most mushrooms/peas for the most part! BUT I managed to make a low FODMAP version of this delicious dish and it tasted just as yummy! There is nothing much that beats Italian style cooking in my mind :)

If you suffer from irritable bowel syndrome (IBS), there are potential symptom trigger foods called FODMAPs. Consult a dietician if you would like to figure out what foods may be triggers for you or if you feel unsure of what steps to take to improve your gut symptoms such as diarrheoa/constipation/bloating/wind/pain etc.

Remember, the FODMAP diet is only a short term elimination diet in order to figure out what foods trigger your symptoms (this may vary widely for different people) and the point of the diet is to bring back as many foods into your diet as possible, in quantities that work for you. For this reason, working with a dietician to carefully challenge these foods is of high importance to prevent cutting out/fearing foods unnecessarily or in the longer term.

The FODMAP diet is just one approach to improving IBS symptoms. There are many steps that you can try before trying this type of diet, including fibre modification, increasing fluids, following a healthy meal pattern, slowing down the pace of eating and chewing properly, limiting consumption of high fat/oily foods, as well as lifestyle modification (stress. physical activity, sleep).

Recipe: Mushroom & Pea risotto

Serves 6


  • 1 Tbsp butter

  • 1 Tbsp garlic infused olive oil

  • 450g oyster mushrooms and 50g shiitake mushrooms, cleaned, trimmed, and cut into 1-2cm pieces

  • 1/2 cup brandy/vermouth/dry white wine

  • 6 cups chicken stock (can make your own for a Low FODMAP version or use Massel's onion free/garlic free stock cubes)

  • 1/3 cup chopped leeks (greens only for low FODMAP version) OR 1/3 cup peeled and minced shallots OR 1/3 cup white onion finely chopped

  • 1 3/4 cups arborio/risotto rice

  • 1/3 cup freshly grated Parmesan cheese

  • 1/2 cup frozen peas, thawed

  • Salt and freshly ground black pepper

  • 2 Tbsp chopped fresh parsley or chives OR a mix of both to garnish


1. Bring the stock to a simmer in a saucepan. 2. Sauté the mushrooms: Melt the butter and garlic infused oil in a wide saucepan over medium-high heat. Add mushrooms and leeks and sauté about 5 minutes. Do this in 2 batches if need be so that you have only one layer of mushrooms on the bottom of the pan at once (use 1/2 tbsp butter and oil for each batch of mushrooms and set the other half aside once cooked until both batches are ready and then combine again). 3. Add the rice to the mushrooms and leeks and stir to combine.

4. Then add the brandy/wine/vermouth and simmer until most of the liquid is absorbed. 5. Add simmering stock, 1/2 cup at a time, stirring constantly to keep the rice from sticking to the edges of the pan. Keep stirring the rice, almost constantly — stirring sloughs off the starch from the rice, making the creamy sauce you're looking for in a risotto. Wait until the stock is almost completely absorbed before adding the next 1/2 cup. This process will take about 25 minutes. The rice should be just cooked and slightly chewy.

6.. Stir in the Parmesan cheese and thawed peas

7. Season to taste with salt and pepper.

8. Garnish with chopped fresh parsley or chives or a bit of both and some extra parmesan to serve.

Enjoy! xxx

Note: This recipe is FODMAP friendly if you follow the suggested portion size.


For personalized guidance in making healthy food choices or planning a diet that works best to suit your needs book a consultation here:

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