Lactose-free pumpkin and chicken risotto

This golden pumpkin and chicken risotto gets its creamy texture from arborio rice and mashed pumpkin rather than cream. It is dairy-free, lactose-free, and made without onion or garlic as written; check the stock label so the ingredients suit your needs.

Ingredients

• 900 ml reduced-salt chicken stock, dairy-free and without onion or garlic if required
• 20 ml extra-virgin olive oil, divided
• 400 g skinless chicken thigh fillets, cut into 20 mm pieces
• 500 g peeled pumpkin, cut into 20 mm cubes
• 300 g arborio rice
• 5 g fresh sage leaves, finely sliced, plus extra to serve
• 20 g nutritional yeast flakes, optional
• 15 ml fresh lemon juice
• 10 g fresh chives, finely sliced
• 1 g freshly ground black pepper, or to taste
• 2 g fine salt, or to taste

Method

1. Place the stock in a saucepan over low heat and keep it hot without boiling.
2. Heat 10 ml olive oil in a large, heavy-based frying pan or wide saucepan over medium-high heat. Add the chicken and cook for 5–6 minutes, turning, until lightly golden and cooked through. Transfer to a clean plate.
3. Add the remaining 10 ml olive oil and the pumpkin to the same pan. Cook for 8 minutes, stirring occasionally, until the edges begin to soften. Transfer about half the pumpkin to a bowl and mash roughly with a fork.
4. Add the arborio rice and sliced sage to the pumpkin remaining in the pan. Stir for 1 minute so the rice is coated in oil.
5. Add one ladle of hot stock and stir gently until most of the liquid is absorbed. Continue adding the stock one ladle at a time, stirring regularly and allowing each addition to absorb before adding the next. Cook for 20–25 minutes, until the rice is tender with a slight bite. If the rice needs more liquid, add a little hot water.
6. Stir in the mashed pumpkin, cooked chicken and nutritional yeast, if using. Cook for 2–3 minutes, until the chicken is hot and the risotto is creamy. Add a splash of hot water if it becomes too thick.
7. Remove from the heat. Stir through the lemon juice and half the chives. Taste, then season with pepper and salt as needed.
8. Divide between four bowls and finish with the remaining chives and a few sage leaves.

Intolerance and allergy considerations

• Lactose and dairy: the recipe is lactose-free and dairy-free as written. Check the stock and nutritional yeast labels because formulations can vary.
• Onion and garlic: neither is added directly. Choose a stock without onion or garlic if those ingredients are part of your individual plan.
• Gluten: rice is naturally gluten-free, but use stock and nutritional yeast labelled gluten-free if medically required.
• FODMAPs: this recipe has not been labelled low FODMAP. Pumpkin type, ingredient brands, serving size and individual tolerance all matter. Follow the plan developed with your dietitian where relevant.

Practical substitutions

• Replace the chicken with 350 g firm tofu for a vegetarian version; this changes the soy allergy profile.
• Replace sage with fresh thyme or flat-leaf parsley.
• If you use dairy, 40 g finely grated lactose-free parmesan-style cheese can replace the nutritional yeast.
• For a looser risotto, stir through an extra 50–100 ml hot water just before serving.

Make-ahead and storage

Risotto is best served straight away. Refrigerate leftovers promptly in a covered container and reheat only the portion you need until steaming hot. Add a splash of water while reheating to restore the creamy consistency.

For practical ingredient-checking tips, read Lactose in medicines: what to check with your pharmacist. If onion and garlic are ingredients you manage, see our guide to flavour without guesswork. Browse more ideas in the Intoleran Australia recipe collection.