Recipe description
June 24, 2026
Oat risotto with mushrooms
Creamy oat risotto with mushrooms that supports gentle digestion.
Plant Based
High Fiber
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: wheat, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- High fiber from oats supports gentle digestion.
- Mushrooms contribute polyphenols and umami, expanding plant diversity.
- Plant-based, fiber-forward dish with minimal processing.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Oats
1
cup
Mushroom
1
piece
Onion
0.5
piece
vegetable broth
2
cup
Oil, olive
1
tablespoon
Salt
0.25
teaspoon
Black pepper
0.1
teaspoon
Parsley
2
tablespoon
Instructions
1
In a large saucepan, heat olive oil over medium heat.
2
Add finely chopped onion and sauté until translucent.
3
Stir in oats and cook for 1-2 minutes, allowing them to toast slightly.
4
Add the vegetable broth gradually, stirring frequently until the oats are cooked and creamy.
5
Mix in sliced mushrooms and cook until they are tender.
6
Season with salt and black pepper, then stir in chopped parsley before serving.
More Recipes For Your Gut
Nutrition
360 kcal
Calories
12 g
Protein
58 g
Carbohydrates
6 g
Fiber
2 g
Sugar
8 g
Fat
1 g
Saturated fat
0.8 g
Salt
FAQ
Can I make this dairy-free or vegan?
Yes. Use plant-based milk and olive oil or vegan butter, and skip any cheese.
Are oats gluten-free?
Oats are naturally gluten-free but can be contaminated during processing; choose certified gluten-free oats if you have gluten sensitivity or celiac disease.
How can I add more fiber without causing bloating?
Increase oats gradually, drink water, and pair with plenty of vegetables; soaking oats briefly can help.
How many servings is this, and is it easy to scale up?
It typically serves 2–3 people; you can adjust by adding a bit more oats or broth if you need to serve more.
What can I substitute for mushrooms?
Other vegetables with texture and umami, such as peas, spinach, roasted peppers, or zucchini.
How should I store leftovers?
Cool, store in an airtight container in the fridge for 2–3 days; reheat gently on the stove or in the microwave with a splash of liquid.
Does this dish fit a gut-friendly eating pattern?
Yes, thanks to soluble fiber from oats; introduce fiber gradually and listen to your digestion.
Can I add cheese?
Dairy cheese is optional; if you tolerate dairy, grate in a little parmesan or similar; for dairy-free, skip cheese or use a vegan alternative.
Is this gluten-free?
If you use certified gluten-free oats, yes; otherwise oats may contain gluten.
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