Mushrooms can be troublesome for some people with IBS because so many varieties are high in mannitol, a sugar alcohol which comes under the polyol or ‘P’ of the FODMAP umbrella. Mannitol is malabsorbed by many sufferers, so foods that are high in it, such as mushrooms and cauliflower, can often trigger symptoms.
Dried porcini mushrooms though, can be enjoyed in small quantities. Once I realised they had been tested by Monash university and that there is a green serving size of 10g, I had to check out if this would be enough to make a good, low FODMAP risotto and it turns out that because they are so light in weight, for us, this was indeed enough to add a mushroom flavour to our standard low FODMAP risotto recipe. I hope you’ll enjoy it too.
We often eat risotto and I make it in the Instant Pot – one of my all time favourite kitchen gadgets – because it is such an easy way to make a great risotto. It does away with tiresome stirring and standing over the stove and once the lid is on and the Instant Pot is sealed, it takes a mere 7 minutes for a luscious, creamy risotto to be ready.
Though risotto would traditionally use onions and garlic to add flavour, I keep it low FODMAP by using garlic infused oil and the dark green parts of leeks.
Low FODMAP vegetable stock can be made at home, or for convenience, use a low FODMAP gluten free stock cube such as the ones from Massel 7’s, which can be purchased online.
A tiny drizzle of truffle oil at the ends adds an extra savoury hit that we love – when it comes to truffle oil, it really is worth buying a good quality oil because you only need a teaspoon or less to add real flavour. Some of the supermarket truffle oils are very cheap, but they taste of nothing, so I always splash out on good truffle oil – it lasts so long it’s always worth it.
A word about low FODMAP
If a recipe is included in the low FODMAP category, the ingredients have been worked out based on the ‘safe’ or ‘green’ quantities that were listed in the Monash University FODMAP app at the time of writing.
This means that a single portion should be tolerated by most people with IBS. We will also have eaten it without issue, but as IBS triggers are such a personal thing, if you suspect you are particularly sensitive to any particular ingredients, do test your tolerance with a small amount first.
Low FODMAP porcini mushroom risotto
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Loading...A speedy supper that’s perfect for vegans and vegetarians (though check your wine is suitable) and low FODMAP too. Find it online at https://www.peskyveggie.com/low-fodmap-porcini-risotto
Ingredients
- 200g Arborio rice
- 1 leek, dark green parts only, finely chopped
- 20g dried porcini mushrooms
- 20g celery, finely chopped
- 60ml Fino sherry or dry white wine
- 400 ml low FODMAP hot vegetable stock
- 250ml boiling water
- 2 tbsp garlic infused olive oil
- 2 tbsp nutritional yeast flakes
- Truffle oil
- Rocket leaves and salad to serve
Instructions
Place the dried porcini mushrooms in a small bowl and just cover with the boiling water. Leave to soak until softened for about 15 – 20 minutes then lift out the mushrooms, squeezing them gently to remove the liquid. Reserve the liquid and strain it through a very fine sieve into a clean jug, making sure not to disturb the last bit of soaking liquid, which may be gritty. Add 150ml of the strained soaking liquid to the hot vegetable stock, so that you have 550ml liquid altogether
Give the strained porcini a rinse to remove any bits of grit, then chop finely.
Add the garlic infused olive oil to the Instant Pot liner and use the sauté function to gently fry the leek greens and celery for 3 – 4 minutes until softened. Stir often to prevent sticking. Add the chopped porcini and cook for another minute or two, stirring regularly
Add the rice and stir to coat everything with oil.
Add the sherry or wine and stir for a minute or so until most of it has evaporated. Turn off the sauté function.
Add the mixed stock and mushroom liquid to the pot and season with a couple of grinds of black pepper and salt to taste (salt may not be needed if you have used stock cubes) and stir briefly to ensure nothing is stuck to the bottom.
Lock pressure cooker lid in place, seal and set to cook on high pressure for 7 minutes.
When the cooking time finishes, use the quick release method to release the pressure, unlock the lid and remove the inner pot to prevent the rice overcooking.
Stir in the nutritional yeast flakes, taste and adjust seasoning then spoon into shallow bowls and top each with a handful of rocket and a drizzle of truffle oil.
Serve with a crisp green salad.
Notes
This recipe is easily doubled, which I often do to make air fried arancini the day after!
