Pea & Pumpkin Risotto

A warming and hearty risotto is exactly what we need to get through the winter months! This Low FODMAP risotto will not steer you wrong.


Makes: 8 servings

  • 2 tbsp garlic infused olive oil
  • 2 cups arborio rice
  • 1 cup white wine
  • 4 cups low FODMAP chicken stock, hot
  • 1/4 cup lactose free cream
  • 1/4 cup shaved parmesan
  • 100g frozen green peas
  • 200g butternut pumpkin
  • salt and pepper
  • basil, to garnish


  1. Dice the pumpkin into bite sized pieces and roast or air fry them until golden brown and cooked through.
  2. White the pumpkin is roasting, heat the oil in a frying pan on medium-high heat, and add the rice to lightly toast it.
  3. Add the white wine and allow this to cook off before turning the heat down to a simmer.
  4. Once all the wine has been absorbed, add the hot chicken stock in half-cup increments, stirring frequently until the rice has absorbed the liquid.
  5. When the stock has all been absorbed, check your rice to ensure it is cooked. If not, add some more stock and cook down.
  6. Add the cream and parmesan and stir through until well incorporated.
  7. Turn off the heat and add in your roasted pumpkin, frozen green peas, salt and pepper and cover to allow the peas to cook for about 3 minutes.
  8. Garnish with fresh basil and serve.