Low FODMAP risotto in a bowl

Low FODMAP risotto – basic recipe

Risotto is one of my favorite dishes ever. That creamy fluffy rice is so delicious. I have a basic recipe for a tasty low FODMAP risotto for you.

Made in two ways: the real way, where you stir a lot in your pan and the super fast way in the Crockpot Express (or Instant Pot).

Replacing onion and garlic in risotto

Onion and garlic are the most important ingredients in a classic risotto. How do you replace these if you want to make a low FODMAP risotto?

Replace onion: for an onion flavour you can choose to add the green part of spring onions, the green part of leek or chives to your dish.

Unlike regular onion, which you immediately sauté in the beginning, you prefer to add these substitutes to the dish when it is almost ready.

Another option is asafoetida, which is referred to as a substitute for both onion and garlic. It has a very present smell and taste. I’m not a big fan of it myself 😉

But that doesn’t mean you won’t like it either, I have also heard from people who love using it. 

If you want to use this, it is best to fry it in the oil right at the beginning. Then the taste becomes a bit milder. Don’t use too much either, a pinch is enough.

Garlic replacement: a great substitute for garlic in a dish is garlic-infused olive oil, such as this one from FODY. Because FODMAPs do not dissolve in oil, oil that has had garlic in it is still low FODMAP.

A bowl of risotto zoomed in with spring onion on top

Making risotto in the CrockPot Express

I recently got a Crockpot Express. This is a multicooker that can slow cook, but also has several pressure cook functions. One of the features on this appliance that got me excited is the possibility to prepare risotto in 12 minutes, without having to stir yourself.

I love risotto, but I don’t make it enough, because I sometimes find the waiting for the rice to be cooked and continuous stirring a bit too much hassle. With this multicooker, that is a thing of the past. Delicious!

So far my experiences with this device have been very positive, if I have tried more dishes with it I will definitely write a blog about it. I have this CrockPot Express, but the 6-Quart version. 

A basic recipe of risotto in a bowl with spring onion on top

Low FODMAP risotto recipes

Fancy trying one of the risotto recipes that are already on the blog? You can find them here: 

Risotto in a bowl
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Risotto in a bowl

Low FODMAP risotto – basic recipe


  • Author: Karlijn
  • Total Time: 35 min
  • Servings: 2 servings 1x
  • Diet: Gluten Free

Description

A basic recipe for low FODMAP risotto. A recipe to make the risotto in a pan or in the CrockPot Express multicooker. Simple to make! Gluten-free and low lactose.


Ingredients

Scale
  • 1 tbsp garlic-infused olive oil
  • 200 g (1 cup) risotto rice
  • 1 liter water (4 cups) (or 800 ml water and 200 ml white wine) when you make the risotto in a pan OR 1/2 liter water (2 cup) if you make the risotto in the Crock Pot Express.
  • 2 low FODMAP stock cubes when you make the risotto in a pan (OR 1 stock cube for the Crock Pot Express)
  • 1/2 tsp ground pepper
  • 1 tbsp butter
  • 50 g parmesan cheese (1/2 cup) + extra for garnish
  • 2 stems of spring onion for garnish, the green part only

Instructions

Making the risotto in a pan

  • Bring the water to a boil and dissolve the stock cubes in it. Stir well.
  • Heat 1 tbsp garlic-infused olive oil in a pan.
  • Add the rice and heat for 2 minutes until the rice becomes translucent. Keep stirring the rice.
  • Add the wine and wait for it to evaporate.
  • Then you start adding the stock spoon by spoon.
  • It is important that you stir regularly, if you don’t do this, the risotto can burn badly. I’ve already ruined a pan, because I thought I could leave my risotto alone for a while 😉
  • Repeat until you have used all the stock and the rice is cooked.
  • If the rice is undercooked and you run out of stock, you can add a little extra boiled water.
  • Taste the risotto and season with pepper. You can add a pinch of salt if you want, but usually this isn’t necessary because the stock is already salty.
  • Stir the butter and the parmesan cheese through the risotto.
  • Cut the green part of the spring onion into rings and stir through the risotto. Save a few rings for garnish.
  • Divide the risotto between two plates. Garnish with the green of the spring onion and some extra parmesan cheese.

Making the risotto in the CrockPot Express

  • Bring the water to a boil and dissolve the stock cubes in it. Stir well and set aside.
  • Always make sure that your Crockpot Express is on a flat surface, with no other devices and items close to it. Also make sure that the steam from the device can escape properly. Put the plug in the socket and remove the lid from the pan.
  • Press start and sauté. Add 1 tbsp garlic-infused olive oil and heat it in the pan of the CPE.
  • Add the rice and stir for 2 minutes until the rice becomes translucent. Use the supplied spatula for this.
  • Add the wine and continue to use the sauté function until the wine has evaporated.
  • Now switch off the sauté function (press stop) and add the stock.
  • Put the lid on the pan, turn it to the position where the lock is closed and close the steam valve.
  • Press the rice/risotto function and then press start. Now the pan will first build up pressure and then the program will start automatically and the risotto will be prepared in 12 minutes.
  • Press stop when the Crockpot Express beep sounds. Wait 10 minutes to let the pressure drop or immediately move the valve from closed to open with your spatula. Be careful not to put your hand or face near it, as hot air will come out. Remove the lid from the pan.
  • Taste the risotto and season with pepper. You can add a pinch of salt if you want, but usually this isn’t necessary because the stock is already salty.
  • Stir the butter and the parmesan cheese through the risotto.
  • Cut the green part of the spring onion into rings and stir through the risotto. Save a few rings for garnish.
  • Divide the risotto between two plates. Garnish with the green of the spring onion and some extra parmesan cheese.
  • Prep Time: 5 min
  • Cook Time: 30 min
  • Category: Italian
  • Method: Boiling
  • Cuisine: Italian

Nutrition

  • Serving Size: 1 serving (1/2 of the recipe)
  • Calories: 531
  • Fat: 16
  • Carbohydrates: 79
  • Protein: 12

Keywords: low FODMAP risotto, gluten-free risotto, risotto basic recipe, crockpot express risotto

Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen. 

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