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Acid Reflux Diet Recipes: Main Course: Mushroom Risotto

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Professor Lovat
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For some sufferers of acid reflux, ingredients such as onion or garlic can exacerbate symptoms. However, eating on an acid reflux diet doesn’t mean that these ingredients have to be avoided or excluded entirely. Instead, by allowing them to cook through longer, you can minimise or eliminate the impact of them entirely, and instead enjoy the flavours with ease.

 Mushroom Risotto

 This classic Italian rice dish is creamy and delicately flavoured, and makes for a wonderful vegetarian main course meal. You can enjoy it by itself as it is hearty and substantial enough on its own, or serve with a fresh salad on the side.

 With a variety of different mushrooms, these add a meaty and complex variety of flavours to this dish.

 This recipe does contain cheese – if you are lactose intolerant or avoid dairy products in general, you may want to omit the cheese entirely, or use a non-dairy version instead. It also contains wine which upsets some people. Most, however, find that it works well in this rather delightful dish.

Mushroom Risotto - Acid Reflux Diet

 Ingredients:

 -       1 cup of risotto rice

-       200g button mushrooms – finely sliced

-       50g mixed wild mushrooms – finely sliced

-       1 small onion – finely diced

-       3 cloves of garlic – minced

-       1 tbsp extra virgin olive oil

-       ¼ cup of white wine

-       2 cups of water

-       ¼ tsp salt

-       30g grated Parmesan cheese

-       2 medium tomatoes with seeds removed

-       Fresh ground black pepper

 Method

  1. Heat the olive oil and add garlic. Keep on a low heat and cook until garlic is soft and translucent.
  2. Add onions and continue to heat until they also become soft and translucent, with a golden colour.
  3. Add the chopped button mushrooms and continue to cook, until the mushrooms darken.
  4. Add the risotto rice and toss through until evenly coated with the mixture.
  5. Reduce the heat to a low temperature and add white wine, followed by water and seasoning. Stir through.
  6. Cook on a low-medium temperature and continue to stir so that rice does not get clumpy or stick to the bottom. Add a little extra water bit by bit if needed, to get to the right consistency.
  7. Once rice is almost cooked, add chopped wild mushrooms and parmesan cheese. Stir and cook for a few minutes extra, before removing from heat.
  8. Serve, topped with sliced tomatoes.

 

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