Oyster Mushroom Risotto for the FODMAPer
Are you surprised to see oyster mushrooms in a low FODMAP recipe? Monash University recently determined that a full 1 cup (86 g) serving of oyster mushrooms gets the low FODMAP Green Light!
Woo-hoo! Oyster Mushroom Risotto for everybody!
Were You Missing Mushrooms?
We were. We tried not to dwell, but truth be told, we really did miss them. In stir-fries, in soups, in sauces and in risottos. Never made a risotto? Think it’s too fancy schmancy? This recipe will correct that assumption.
Fresh & Dried
This Oyster Mushroom Risotto actually features some dried porcini as well, which are Green Light at 1 tablespoon (10 g) of mushrooms per serving. We use 2 tablespoons in the whole recipe; they boost the mushroom flavor to bring you the maximum mushroom experience while keeping the recipe low FODMAP – when you adhere to serving sizes.
The Type of Rice Makes a Difference
Arborio rice makes a fabulous risotto due to its high starch content. It absorbs a lot of water and creates the creamy mouthfeel we look for in a risotto. This is the opposite of a plate of rice where each grain is separate.
You might be used to making rice – you know, you put the cover on and forget it. Risotto takes some attention. You will be adding liquid in several stages, stirring as you go, helping that starch to release and create that velvety texture.
Follow our directions and you will make a fantastic risotto the first time out – and it is low FODMAP and very mushroom-y!
Stock or Broth
We used FODY Chicken Soup Base, which we keep in the Test Kitchen pantry. We love that it is shelf stable and we can make just what we need – when we need it!
As an alternative you can also use 8 cups (2 L) of low FODMAP Chicken Stock.
You can also make this recipe vegetarian if you use vegetable broth. Use 8 cups (2 L) total.
Please read the entire recipe through so that you are acquainted with the risotto making technique and there are no last-minute surprises.
Oyster Mushroom Risotto
Missing mushrooms on the low FODMAP diet? This Oyster Mushroom Risotto will satisfy - oyster mushrooms are Green Light approved by Monash!
Ingredients:
- 8 cups (2 L) water
- 2 tablespoons Fody Chicken Soup Base
- 2 tablespoons (20 g) dried, crumbled porcini mushrooms
- 8 tablespoons (113 g) unsalted butter, cut into pieces, divided
- 3/4 cup (48 g) chopped scallions, green parts only
- 1 pound (455 g) oyster mushrooms, cleaned, tough stems removed (and saved; see Tips), roughly chopped
- Kosher salt
- Freshly ground black pepper
- 1 1/4 cups (246 g) Arborio rice
- 1/2 cup (120 ml) dry white wine
- 1/4 cup (25 g) grated Parmesan cheese, plus extra for serving
Preparation:
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Combine the water, FODY Chicken Base and the porcini in a medium-sized pot - or use 8 cups 2L of low FODMAP chicken stock. Bring to a boil over high heat, stir well, adjust heat down and simmer for 1 minute. Remove from heat, cover, and let sit for 10 minutes or until porcini have softened. Keep very warm/hot.
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Meanwhile, melt 4 tablespoons of the butter in a large sauté pan over medium heat, add scallions and sauté for a few minutes until softened, but not browned. Add mushrooms and sauté until mushrooms have softened and cooked down a bit, but still retain some texture. This will just take a few minutes. Season to taste with salt and pepper - but go light on salt as you will be adding stock and cheese. Remove from pan and set aside.
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Melt remaining 4 tablespoons butter in pan over medium heat. Add rice and stir, coating in butter and cook until the edges of the rice begin to look translucent, about 3 minutes. Stir in wine; mixture should bubble up. Stir and cook for about 1 minute.
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Now, here is the magical risotto creation part that separates this dish from mere steamed rice. Stir in about ¾ cup (180 ml) of the hot chicken stock (bits of mushroom included) and keep stirring until it almost completely absorbs. Add another ¾ cup (180 ml) of the hot chicken stock, again stirring for about 1 minute or until it almost completely absorbs. Repeat until the rice is cooked al dente - it should be a tad firm - and the mixture is creamy. Cooking time after adding stock will be about 20 minutes. You might not use all of the chicken stock - but do try and get all those porcini bits in there! Stir in the reserved scallions and mushrooms, then stir in the ¼ cup (25 g) Parmesan cheese and serve risotto immediately in warm bowls, passing extra Parmesan at the table. A pepper mill is nice to have on hand too.
Notes:
Tips
- Take the time to buy the Arborio rice, which is necessary for the creamy texture you are looking for in a risotto.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
I made this today… and yum!! I discovered an Asian Market near me that sells reasonably priced beautiful fresh oyster mushrooms, so searched your site for a recipe and I landed here. I also had in my freezer some Shiitake mushroom powder so used a green light portion of 7 grams in the broth instead of the dried porcini. The only other substitution I made was FODY Vegetable Broth Powder. My low FODMAP son is going to go crazy for this because he has really missed mushrooms in his diet. I know it’s best served right away, but I’ll be portioning it for him to eat later. He might be missing a portion by the time I get through though…
This is fabulous! What a score to find lesser expensive oyster mushrooms! I will have to try my Asian store because they are NOT cheap at our Whole Foods, that’s for sure. I just made a Coq au Vin last night with a TON of mushrooms and it is mighty tasty. Recipe to come.
Maybe I’m missing something, but what do you do with the mushrooms and scallions? I can’t find it in the recipe. I imagine you stir them in at the end?
Correct. They are stirred in along with the Parmesan cheese.
Definitely going thru mushroom withdrawal!!🥴. Just wondering if you
have suggestion for saving recipes?? I have a talented iphone.. got info? 👍
Hi Judy, hope this helps you with a mushroom fix. Great ideas about creating a “favorites” tool. Will look into it.
I used a stock made from celeriac and added the diced cooked celeriac to the risotto. Will definitely make gain. A real winner for my fodmap friend.
MMMmmmm I think risotto is not made enough at home. Folks are scared to make it and it can be so easy, as this recipe shows. Thank you for writing and encouraging others.
Delicious. The whole family loved it!!
‘oyster mushrooms, cleaned, tough stems removed (and saved; see Tips)’
Nothing in Tips about what to do with the stems – go on – let us in on the secret!
Well, If I were to answer you from a culinary perspective, I would say use for stock or stir fries. From a FODMAP perspective, since we are unclear as to their FODMAP status, they are not used.