Enhanced FODMAP friendly recipes · FODMAP friendly recipes · Vegan

Courgette and pea risotto

What better way to use up leftover veggies than in a simply delicious risotto, perfect for mid-week meals? The shiitake mushrooms are completely optional if you’re fine with them in your FODMAP diet; they add a miso-tasting kick and meaty texture to an otherwise mild (heat-wise) and soft risotto.

Serves 6


Fry light or olive oil

200g leeks, finely chopped

2 vegetable stock cubes

1.5 litres boiling water

400g risotto rice

2 courgettes, halved and chopped

225g frozen peas

130g shiitake mushrooms (optional)

a splash of almond / oat milk

salt and pepper


1.) Place the finely chopped leeks and oil in a saucepan over a medium heat. Add salt and pepper and stir well. Cook for 2-3 minutes until they soften.

2.) Place the stock cubes in a jug and dissolve in the boiling water. Add the rice into the saucepan and slowly pour the stock every couple of minutes, ensuring there’s enough water in the pan. Repeat this process until the stock is used up.

3.) Once the rice is half-way cooked, add the chopped courgettes, peas and mushrooms into the saucepan. Let the vegetables cook for 10-12 minutes, and continue stirring throughout until they’re cooked through.

4.) Continue to cook the rice until it feels soft – add the milk and extra water, salt and pepper if you need to. Leave to cool for a few minutes and serve into bowls.

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