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Vegetable Stock
Recipes
FODMAP Creamy Pumpkin & Kale Risotto
Ingredients
Serves 4
- 3 tsp Urban Forager FODMAP Vegetable Stock Concentrate
- 3 cups boiling water
- 1 tbsp onion-infused olive oil
- 1 tbsp garlic-infused olive oil
- 1 cup arborio rice
- 1 cup roast pumpkin (Japanese) puree
- 2 cups chopped kale
- ½ cup parmesan cheese (omit if vegan)
- Salt & pepper to taste
- Pumpkin seeds to top
Method
- Add the stock concentrate and boiling water to a jug and stir to combine.
- In a large pot, heat the oil over high heat. Add the rice and saute for 1-2 mins.
- Add in the pumpkin puree and stir to combine.
- Reduce to medium heat then gradually add in the stock.
- Once the stock has been completely absorbed, the rice should be tender and creamy. If not, continue to add boiling water until you’ve reached your desired consistency.
- Stir through the kale, parmesan cheese and salt & pepper, topping with pumpkin seeds and your choice of protein to serve.
Notes
This recipe is FODMAP-friendly, gluten-free and plant-based (can easily be made vegan), and was created by Fodbods’ nutritionist, Eloise Turner in collaboration with Urban Forager.
For wonderful FODMAP friendly meals and snacks, head to their website.