FODMAP buckwheat risotto with macadamia cream
Skill level: Easy peasy
Costs: Cheap as chips
Fancy a hearty risotto but following the FODMAP diet? Look no further than this delicious recipe. Thanks to cook book author Emma Hatcher, who specialises in FODMAP-friendly recipes, following the diet plan couldn't be easier, or more tasty! Emma says: 'Mushroom risotto used to be one of my favourites and the aubergines here are a great substitute that provide a very similar texture. Warming and satisfying, this is real 'bowl' food. The buckwheat groats cook in a third of the time of a standard rice risotto, so that you can get more time away from the stove. Plus, its creaminess comes from the macadamia nuts, instead of the butter, offering a different texture and a lovely richness.'
IngredientsFor the risotto
- 1 large aubergine, chopped into small chunks
- 2 tbsp garlic-infused oil
- 255g buckwheat groats
- 80ml dry white wine
- 470ml vegetable stock or hot water
- 150g spring greens
- Juice and zest of 1 lemon
- 1/2 small bunch of fresh parsley, finely chopped
- Grated parmesan, to serve (optional)
- 40g macadamia nuts, soaked for 5 hours or overnight
- 35g sunflower seeds
- 160ml water
- 1/2 tsp sea salt
- 1 tbsp lemon juice
- Add all of the ingredients apart from the water into the bowl of a food processor and pulse to combine. While the processor is still running, pour in the water bit by bit, until you reach a thick, cream-like consistency. Leave to one side whilst preparing the rest of the dish.
To make the risotto:
- Heat the garlic-infused oil in a saucepan over a medium heat. Add the aubergine and sauté for about 10 minutes or until softened and starting to brown. Add the buckwheat groats to the pan.
- Toss and let cook, ‘toasting’ the buckwheat, for about 1-2 minutes.
- Add the wine, stir and let cook until completely absorbed. Ladle in the vegetable stock, a little bit at a time, keeping the mixture at a low simmer.
- Each time the liquid is absorbed by the buckwheat, add a bit more, until you’ve used up all the stock and it’s been absorbed fully by the buckwheat. Have a quick taste. The buckwheat should be tender at this point, but not mushy.
- Add in the spring greens and lemon juice and cook for another couple of minutes. Take the pan off the heat and stir the macadamia cream.
- Divide into bowls and serve topped with parsley, lemon zest, and a little parmesan, if you like.
Recipe from The FODMAP Friendly Kitchen - available from Amazon