Low Histamine Jerusalem Artichoke Risotto

I have been wanting to share this recipe with you guys for a while now, and this week I finally got around to taking pictures of it 😀 So here you go: deliciously creamy Low Histamine Jerusalem Artichoke Risotto

I have been in love with Jerusalem Artichokes ever since I had my first bowl of Jerusalem Artichoke Soup a couple of years ago <3 Jerusalem artichokes is one of those vegetables I never had as a kid and only came into contact with as an adult. And trust me when I say, they are so delicious! And they are a great prebiotic!!

Here is two other recipes with Jerusalem artichokes:

And now for this Low Histamine Jerusalem Artichoke Risotto recipe, even though this is a comfort food type of recipe it is still loaded with veggies. Start with sauteing some finely chopped (white) onions and a finely chopped leek with a bit of oil in a pan (use a thick bottom pan for the best result). If you don’t tolerate leeks you can leave it out or replace it with some extra onion and some garlic, if tolerated. Cook the onion and leek for about 5 minutes until they are soft. Season with a bit of salt and thyme (I like to use fresh lemon thyme from my garden, but normal thyme or dried thyme works just fine). Cook for another minute or two, to get the aromas going.

If you want you can add a little apple cider vinegar now – but it is totally optional, so feel free to leave it out if you don’t tolerate apple cider vinegar 🙂 Now, add the rice to the veggies and fry them for couple of minutes, under constant stirring. I usually use Arborio rice, as it is the type of risotto rice most commonly sold here in the Netherlands where I live. Then pour in all of the bone broth and the water. I make my own histamine friendly bone broth, but it can be substituted by a tolerated vegetable bouillon, if need be. Give it a good stir to make sure nothing is sticking to the bottom of the pan. At this stage, it really doesn’t look like much. Bring it to a simmer, turn down the heat and cover the pan with a lid, and let it simmer for about 30-40 minutes.

While the risotto is cooking, clean and prep the Jerusalem Artichokes. Clean and peel the Jerusalem Artichokes and slices them up into thin slices of 1-2 mm in thickness. If the Jerusalem Artichokes are rather thick, then cut them in half before you slice them up. Heat up a little olive oil and a little Ghee (leave out if you want it dairy free) in a pan and add about half of the Jerusalem Artichoke. Fry the Jerusalem Artichoke slices over medium heat, with constant stirring. This step takes a while, so have patience for the Jerusalem Artichokes to get cooked completely through and browned. Once the first batch is done, set aside and add the second half to the pan with a little extra ghee/olive oil. When the second half is done add in the first batch and let all of the Jerusalem Artichoke slices get heated through again.

After about 25-30 minutes of simmering the rice has absorbed most of the liquid. Finely chop the fresh kale and add it to the risotto and cook it for about 5 minutes together with the risotto. Once the rice has absorbed all of the liquid, and it looks delicious and creamy, salt to taste and serve with the Jerusalem Artichoke slices and sprinkle with some fresh parsley. I sometimes add a knob of salted butter in the end as well, but this is totally optional. So if you want it completely dairy free leave it out. Enjoy \o/

Low Histamine Jerusalem Artichoke Risotto

• Author: Tania Surrow Larsen - The Histamine Friendly Kitchen
• Prep Time: 10 mins
• Cook Time: 40 mins
• Total Time: 50 minutes
• Yield: 2-4

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Description

Creamy and delicious Low Histamine Jerusalem Artichoke Risotto. There is no cheese in this risotto, and it is easy to adapt the recipe to be vegan or vegetarian.

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Ingredients

• 1 (white) onion*
• 1 leek*
• 20-25 g (fresh) kale (0.7-0.9 oz)
• 300-350 g Jerusalem artichoke (10.5-12.3 oz)
• 1 handful fresh parsley
• 2 twigs of fresh thyme
• 200 g Aborio rice (7 oz)
• 500 ml bone broth (2 cups + 1 tbsp)*
• 500 ml water (2 cups + 1 tbsp)
• 2 tbsp (extra virgin) olive oil
• 1 tbsp ghee*
• 1/2 tsp salt
• 1 tbsp of apple cider vinegar (optional)*

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Instructions

1. Clean and finely chop the (white) onion. Clean and slice the leek into thin rings. Saute the finely chopped (white) onion and the finely sliced leek with 1 tbsp of (extra virgin) olive oil in a pan (use a thick bottom pan for the best result).
2. Cook the onion and leek for about 5 minutes until they are soft. Season with a bit of salt (1/4-1/2 tsp) and thyme (I like to use fresh lemon thyme from my garden, but normal thyme or dried thyme works just fine). Cook for another minute or two, to get the aromas going.
3. If you want you can add a little apple cider vinegar now – but it is totally optional, so feel free to leave it out if you don’t tolerate apple cider vinegar 🙂
4. Now, add the rice to the veggies and fry them for couple of minutes, under constant stirring.
5. Then pour in all of the bone broth (can be substituted by a tolerated vegetable bouillon, if need be) and the water. Give it a good stir to make sure nothing is sticking to the bottom of the pan. At this stage, it really doesn’t look like much. Bring it to a simmer, turn down the heat and cover the pan with a lid, and let it simmer for about 30-40 minutes.
6. While the risotto is cooking, clean and peel the Jerusalem Artichokes and slices them up into thin slices of 1-2 mm in thickness. If the Jerusalem Artichokes are rather thick, then cut them in half before you slice them up. Heat up 1/2 tbsp olive oil and 1/2 tbsp ghee (leave out the ghee if you want it dairy free) in a pan and add about half of the Jerusalem Artichoke. Fry the Jerusalem Artichoke slices over medium heat, with constant stirring. This step takes a while, so have patience for the Jerusalem artichokes to get cooked completely through and browned. Once the first batch is done, set aside and add the second half to the pan with a little extra ghee/olive oil. When the second half is done add in the first batch and let all of the Jerusalem Artichoke slices get heated through again.
7. After about 25-30 minutes of simmering the rice has absorbed most of the liquid. Finely chop the fresh kale and add it to the rice and cook it for about 5 minutes together with the rest of the risotto. Once the rice as absorbed all of the liquid, and it looks delicious and creamy, salt to taste and serve with the Jerusalem Artichoke slices and sprinkle with some fresh parsley.
8. I sometimes add a knob of salted butter in the end as well, but this is totally optional. So if you are completely dairy free leave it out. Enjoy o/

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Notes

• White onions are generally tolerated better than normal yellow onions.
• If you don’t tolerate leeks you can leave it out or replace it with some extra (white) onion and some garlic, if tolerated.
• Bone broth can be substituted by a tolerated vegetable bouillon, if need be
• Leave out the ghee, if you need it to be dairy free

35015.7 g14 g0 g52.3 g4 g6.7 g

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