Low-FODMAP Prawn Risotto (LF, GF, PV, OMS)

Low-FODMAP Prawn Risotto (LF, GF, PV, OMS)

Low-FODMAP | Gluten-Free | Pesco-Vegan

Serves 4


  • 10 or so large green prawns, shells on (or equivalent thereof)
  • 4 Tbsp garlic-infused olive oil
  • 1/4 tsp asafoetida (if you have it)
  • 15cm of finely-chopped celery
  • 3 medium carrots, finely chopped
  • 1 small red chilli
  • quarter of a roasted butternut pumpkin
  • 250g arborio rice
  • 1 litre low-FODMAP prawn stock


  1. Cook prawns any way you like – boil, fry, BBQ. If you boil them, drain water thoroughly.
  2. In a heavy-based frying pan over a medium heat add the oil, then add the carrots and celery. Stir often and allow to soften for 10 minutes or so. Don’t let it brown.
  3. Add the rice to the oil and stir until glossy.
  4. Add the stock one ladle-full at a time, stirring continuously. Take your time – the rice is releasing starch which will make your risotto creamy. The stirring allows the rice to cook evenly.
  5. When the risotto starts to splutter, it is about ready, however you will have to taste-test the rice to see. (It is advisable to learn about making perfect risotto before you start!)
  6. Chop the prawns into chunks and stir through.
  7. Keep tasting your risotto and season to taste with salt and freshly-ground black pepper.
  8. Add salad of your choice, and you have a meal.

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Pesco-vegan.com is run by a team of qualified naturopaths who want to provide food options for people with different diets. We are adding to the site all the time, and eventually will be creating guidebooks for people transitioning into different diets - it's hard, and we all need help. Enjoy the site, and see you again soon!

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