Pumpkin & Carrot Risotto

This bowl of goodness is directly from the The Gut Friendly Cookbook by the talented Alana Scott.

The Gut Friendly Cookbook is a collection of Alana’s favourite low FODMAP, gluten free, and allergy friendly recipes. 

Alana believes that everyone should be able to enjoy drool-worthy food no matter what food intolerances you have! These 100 simple family-friendly recipes will help you fall back in love with food.

To learn more and buy your copy of The Gut Friendly Cookbook head here.

Prep time: 15 minutes  Cook time: 45 minutes Serves: 4


  • 2 large (240g) carrots, peeled and cut into small pieces
  • 2 cups (240g) peeled and diced buttercup squash/Japanese pumpkin
  • 1 tbsp olive oil
  • few grinds of salt and pepper
  • 1⁄2 cup (40g) finely chopped leek (green leaves only)
  • 1 tbsp garlic-infused oil*
  • 1 tbsp dairy-free spread or butter 11⁄2 cups (320g) arborio rice
  • 4 cups (1 litre) low FODMAP chicken or vegetable stock* (GF if needed), heated
  • 4 cups (120g) finely chopped spinach21⁄2 tbsp lemon juice
  • 2 tsp lemon zest
  • 50g Parmesan or vegan cheese*, grated (optional)
  • 2 tbsp chopped fresh coriander or parsley

This creamy pumpkin and carrot risotto combines fresh lemon flavours with sweet roast veggies and is a favourite comfort dish of mine. This dish is great on its own or paired with pan-fried white-fleshed fish.

1 Preheat oven to 200°C (390°F) bake function. Place the pumpkin and carrot in a roasting pan, drizzle with olive oil and season with salt and pepper. Bake for 20–25 minutes (until soft and slightly golden). Toss a couple of times during cooking.

2 While the veggies are cooking, make the risotto. Heat a large saucepan over medium heat. Add the leek, oil and dairy- free spread or butter to the pan and fry for 2 minutes, until fragrant. Add the rice, stirring it through the mixture for about 1 minute.

3 Add 1⁄2 cup (125ml) of hot stock, stirring every now and then until the liquid has been absorbed. Continue adding and stirring in the stock, a 1⁄2 cup at a time, waiting until it has been absorbed before adding the next 1⁄2 cup. Turn down the heat to medium–low if needed (if the rice is cooking too quickly and starting to stick to the bottom of the pan). Once the rice has absorbed about three-quarters of the stock (this should take about 20 minutes), check to see if the rice is tender. If it isn’t, add more stock and continue cooking for another few minutes.

4 While the rice finishes cooking, stir through the spinach,lemon juice and lemon zest. Season with salt and pepper. Stir through the roast veggies and cheese, if using.

5 Serve the risotto in bowls and garnish with fresh coriander or parsley.