Baked Spring vegetable risotto

Serves 2

Gluten free*

Low Histamine



1 tbs extra virgin olive oil

½ white onion, diced

1 clove garlic, optional

8 spears of asparagus, diced

3 large florets broccoli, diced

½ zucchini, diced

1 cup arborio rice

2.5 cups vegetable stock

1 tbs each of parsley and thyme leaves

2 tbs cream cheese

pinch salt

pinch pepper (optional)


1. Preheat your oven to 200°C.

2. Using an ovenproof dish, lightly heat oil and sauté the onion and garlic until softened.

3. Add in the green vegies, and cook for another 5 minutes.

4. Stir in the rice so that it is well coated.

5. Pour the stock into the rice mixture and combine.

6. Cover and bake for 30 minutes, stirring well after 15 minutes halfway. At the end of cooking, you want the mixture to have a nice, creamy texture.

7. Stir in the cream cheese, herbs and seasonings and pop back in the oven for a few more minutes.

8. Serve with a sprinkle of extra herbs.

*Assuming ingredient packet labels have been checked and are gluten free.


This recipe is also gluten free.

When we made it...

"...  I made this risotto with broccoli only* as I had a tonne to use up I didn't have any cream cheese either so used parmesan cheese**. It was delish and eaten by all the family."   Michelle, DS Dietitian

**may not be suitable modification to make for those on a low histamine diet

Recipe adapted from 'through the fibro fog'

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