Low FODMAP Pumpkin & Sage Risotto

There’s nothing quite as comforting as a warm, creamy bowl of risotto on a cool autumn evening. This Pumpkin & Sage Risotto is rich, cozy, and full of flavour without being heavy. It’s also low FODMAP, making it a gentle choice for sensitive tummies while still feeling indulgent and satisfying.

Why I Love This Recipe

• Quick & easy: Ready in just 35 minutes, perfect for a weeknight dinner.
  
• Family-friendly: A dish that’s both kid-approved and elegant enough for guests.
  
• Seasonal comfort: Pumpkin and sage are a match made in heaven, offering that perfect autumn flavour.
  
• IBS-friendly: Made with garlic-infused olive oil and canned pumpkin puree (75g low FODMAP serving)
  
• One-pan meal: Fewer dishes, more flavour

Ingredients You’ll Need

• 1 tbsp garlic-infused olive oil (from garlic, not pieces)
• 250 g arborio rice
• 700 ml low FODMAP vegetable stock (hot)
• 100ml White wine or Vermouth
• 250 g pumpkin purée (canned)
• 50 g Parmesan cheese, grate
• 1 tbsp fresh sage leaves, chopped
• Salt & pepper to taste
  

Substitutions & Variations

• Dairy-free: Swap Parmesan for a lactose-free or dairy-free alternative.
• Protein boost: Add shredded cooked chicken or grilled bacon for a heartier meal.
• Flavour twist: Swap sage for thyme or rosemary for a slightly different herbal note

Serving Suggestions

• Serve with a crisp side salad or steamed green beans for a balanced meal.
  
• Garnish with toasted pumpkin seeds for a crunchy finish (keep to 30g serving to be FODMAP friendly).

Storage & Leftovers

• Fridge: Store in an airtight container for up to 3 days.
  
• Reheat: Add a splash of stock or water before reheating gently on the hob or in the microwave to bring back creaminess.
  
• Freezer: Best enjoyed fresh—risotto doesn’t freeze well as it can lose texture

Recipe Tips

• Warm stock is key—cold stock will slow the cooking process and affect texture.
  
• Stir regularly but not constantly; this helps release the rice’s starch for creaminess.
  
• Don’t overcook—the rice should be tender but still slightly firm (al dente).
  
• Add cheese right at the end for the perfect silky finish.
  

Low FODMAP Pumpkin & Sage Risotto

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Courses: Dinner

Cook Time 40 mins Total Time 40 mins Servings: 4

Description

This Low FODMAP Pumpkin & Sage Risotto is rich, comforting, and perfect for chilly autumn evenings. Pumpkin purée and fresh sage bring warm seasonal flavors, while Parmesan adds the finishing touch. Made in under 40 minutes, it’s a family-friendly vegetarian dinner that feels indulgent but is gentle on the gut.

Ingredients

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Servings

• 2 tbsp garlic-infused olive oil
• 250 g arborio rice
• 100 ml white wine or Vermouth
• 700 ml Low FODMAP vegetable stock
• 250 g pumpkin puree
• 50 g parmigiano-reggiano grated
• 1 tbsp fresh sage (chopped)
• Salt and pepper, to taste

Instructions

1. Heat garlic-infused oil in a large pan. Add arborio rice and stir for 2 minutes until slightly translucent.
2. Add white wine or Vermouth and keep stirring. Any harsh alcohol flavours will evaporate and leave the rice with a tasty zing
3. Add 1 ladle of hot stock, stirring until absorbed. Continue adding stock one ladle at a time, stirring regularly.
4. After ~15 minutes, stir in pumpkin purée and chopped sage. Continue adding stock until rice is creamy and cooked al dente (20–25 minutes total). If you run out of stock before the rice is cooked, add some boiling water
5. Stir in Parmesan. Season with salt and pepper.
6. Serve warm, topped with extra sage leaves and Parmesan shavings.

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