Vegan and FODMAP Friendly Pumpkin Risotto with Candied Walnuts

Aerial view of Vegan fodmap friendly risotto served in dishes

Warming and nourishing, this Pumpkin Risotto has it all. Gentle on the tummy and freezer-friendly, it’s a simple dinner recipe packed with load of flavour to keep you going. To make it FODMAP and vegan friendly, I’ve included savoury yeast flakes (for a creamy, cheesy flavour), vegetable broth and an onion/garlic replacer.

For an extra omega-3 kick, I’ve topped mine with candied walnuts - but feel free to switch it up and use whatever nuts you love and have at home.



3 step method of preparing Vegan fodmap friendly risotto

  1. Peel, de-seed and chop the pumpkin into small 1cm cubes. Set aside one cup of pumpkin cubes and with the remaining cup, boil until soft, drain and puree.
  2. To candy the walnuts, heat a pan on medium-high heat and toast for about one minute. Remove from heat and coat in rice syrup. Season with salt and set aside ready for serving.
  3. In a pot, bring the stock to a simmer on low heat. Add onion and garlic replacer to stock.
  4. Meanwhile, heat a large high-sided pan with a drizzle of oil. Add the pumpkin cubes and cook for five minutes on high heat, then add the rice and stir for two minutes until translucent.
  5. Add ½ a cup of hot stock, stir and wait until it has been fully absorbed by the rice, before adding more stock. Continue to add stock every minute or so until all stock is used and rice has been cooking for approximately 15-20 minutes.
  6. Stir in the prepared pumpkin puree and savoury yeast flakes, season to taste.
  7. Finish by sprinkling the the toasted walnuts and fresh green spring onion on top.

Makes: 6 servings | Prep time: 20 minutes | Cook time: 20 minutes | Total time: 40 minutes

Nutritional Information Per Serving*

  • Servings: 6 
  • Calories: 246 
  • Total Fat: 1g 
  • Total Carbohydrate: 47g 
  • Net Carbohydrate: 45g 
  • Protein: 7g 
  • Sugar: 2g

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