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A bowl of creamy risotto using instant rice and vegetables


  • 70g hemp seeds soaked in 70ml water

  • 250ml soy protein based soy milk (eg. So Good)

  • 20g nutritional yeast flakes

  • 1 Massel 7 chicken style stock cube

  • 2 Tbsp Garlic Infused Olive Oil

  • 150+g potato, cut into small cubes

  • 100+g carrot, cut into small cubes

  • 100+g kent/jap pumpkin, cut into small cubes

  • 100g zucchini, cut into small cubes

  • 138g tinned brown lentils, rinsed thoroughly

  • 250g instant brown rice

  • Pinch of rosemary

  • Iodised salt to taste

  • Greens of 5-6 spring onions

Recipe makes 3 low FODMAP serves, each with 25g of protein. If the serve is too small for you pack it out with more FODMAP free veggies and rice.


  1. Blend hemp, water, yeast, soy milk, and stock cube in a high powered blender until smooth and set aside.

  2. Heat garlic infused olive oil in a pan and cook potato and pumpkin until tender but not completely cooked. Add carrots and zucchini and hemp mixture and simmer until all vegetables are tender.

  3. Add rice, rosemary and salt and stir until combined. Finish with spring onions and serve.

Cooking Tip:

This faux-sotto is obviously not a true risotto, hence the name. The rice is a different texture (being instant) and the flavour isn't fully infused into it. The flavour from the lentils and hemp makes this dish very earthy in its creaminess. 

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