Allergy Friendly Spring Vegetable Risotto



Spring Vegetable Risotto


Serves 4

Free From: gluten and all top allergens

Brimming with the bounty of spring, this risotto is so flavorful that you won’t even miss the customary Parmesan. Tender asparagus, baby zucchini, and young peas are rounded out by the delicate notes of sweet onions, fresh herbs, and early season tomatoes. Luckily, you can find these ingredients year round, so bring a little spring to your table, all year long!

Prep all ingredients, read the recipe through, and be ready to go. Risotto is easy, but requires continuous attention.


4½ cups vegetable or chicken broth (or stock)

¼ cup olive oil

1 tablespoon dairy-free, soy-free margarine or buttery spread

1 cup finely chopped sweet onion (e.g. Vidalia or Walla Walla)

2 garlic cloves, finely minced

1½ cups uncooked Arborio rice

½ cup dry white wine

1 small zucchini, finely chopped

12 ounces small asparagus, chopped into ¼-inch pieces

1 cup fresh shelled peas, the smaller the better

3 plum tomatoes, seeded and finely chopped

¼ teaspoon salt, plus a pinch for finishing

¼ cup chopped fresh flat leaf parsley, divided

¼ cup chopped fresh basil, divided

Freshly ground black pepper, to taste

Extra-virgin olive oil, to serve

Black truffle salt, to serve (optional)


1. In a medium saucepan, bring broth to a slow boil. Reduce heat and simmer over lowest possible heat.

2. In a large pot or Dutch oven, heat olive oil and margarine over medium heat. Add onion and cook, stirring often, for 2 minutes or until aromatic. Add garlic and sauté 1 minute. Add rice and sauté until glistening, about 1 minute. Add wine and cook while stirring until absorbed, about 2 minutes.

3. Add ½ cup heated broth to rice. Simmer while stirring continuously over medium heat until all broth is absorbed. Repeat, continuing to add 3 more cups heated broth, a half cup at a time, stirring continuously after each addition, until completely absorbed. After 10 minutes, stir in zucchini, asparagus, peas, tomatoes and ¼ teaspoon salt. Add another ½ cup broth and continue cooking as before, for 8 to 10 minutes, (reduce heat if simmering too hard) or until rice and vegetables are just tender, and ½ cup broth remains. Turn off heat.

4. Add final ½ cup broth, half of herbs, pinch salt and a few turns of black pepper. Cover and let rest 2 minutes.

5. Serve immediately, topped with remaining fresh herbs, drizzle with extra-virgin olive oil and sprinkle with a little black truffle salt, if using.

Allergy-Friendly Spring Vegetable Risotto © 2014 by Cybele Pascal

This recipe first appeared in the Spring 2014 issue of Allergic Living Magazine

Gluten Free (Allergy Free) Chicken Fried Rice and Soy Free Soy Sauce Recipe


Gluten-Free (Allergy-Free) Chicken Fried Rice. This recipe is one of the most fun I’ve ever developed. As I’ve mentioned, I like a good challenge, and this was certainly that. How to make fried rice without the following allergens: soy, gluten (in soy sauce), peanuts, tree nuts, eggs, or sesame? Also no fish or shellfish. What a conundrum.

Additionally, I opted to make it with no legumes, for the many with legume allergies. Okay, I could work around green peas, omit the eggs, wouldn’t include shrimp, use canola oil instead of peanut oil and sesame oil, but what about the soy sauce?