Risotto is Italian short-grain rice cooked slowly in stock until creamy, finished with butter and parmesan and often mushrooms, peas or squash. It is safe in pregnancy and a soft, comforting meal on days when appetite is low.
Why it's good in pregnancy
Risotto is gentle on a sensitive stomach and easy to adapt: parmesan and butter give calcium and some protein, and whatever you stir in, from mushrooms to peas, prawns or chicken, adds the rest. Because it is served straight from the pan, it is one of the simplest hot restaurant dishes to order without worry.
Key nutrients
CalciumParmesan is one of the most calcium-dense cheeses, and a generous grating adds a useful amount for your baby's bones.
ProteinCheese, stock and any added chicken, prawns or peas lift the protein of an otherwise rice-based dish.
B VitaminsMushrooms and rice contribute niacin and riboflavin, which help your body release energy from food.
Serving ideas
Mushroom risotto with thyme and parmesan
Pea and mint risotto with lemon zest
Butternut squash risotto with sage
Prawn risotto with the prawns cooked through
Chicken and spinach risotto for extra protein
Safety
Safe; parmesan is a hard cheese and fine even when made with unpasteurised milk.Eat it freshly made, or cool leftovers fast and reheat once until steaming.
Parmesan, grana padano and pecorino are hard cheeses and are considered safe in pregnancy whether or not the milk was pasteurised, because their low moisture does not support listeria. Risotto should be served immediately; if you keep leftovers, spread them out to cool within an hour, refrigerate and reheat once until steaming, as cooked rice left warm can allow Bacillus cereus to grow. If the recipe includes wine, it cooks off almost entirely in the long simmer, but you can use stock alone. Restaurant risotto is a reliable choice as it is made to order and arrives hot.
Common questions
Can I eat risotto while pregnant?Yes, risotto is safe in pregnancy; it is cooked through, served hot and the parmesan in it is a hard cheese that poses no listeria risk.
Is parmesan safe in pregnancy if it is unpasteurised?Yes, hard cheeses such as parmesan are safe even when made from unpasteurised milk because their low moisture and acidity stop listeria growing.
Is risotto with wine safe during pregnancy?The small splash of wine in a risotto simmers for 20 minutes or more and almost all the alcohol evaporates; if you prefer, simply swap it for extra stock.
Did you know?
Arborio and carnaroli rice release starch as they are stirred, which is what gives risotto its creaminess without any cream.
Parmesan takes at least 12 months to mature, and its hardness is the reason it is on every pregnancy 'safe cheese' list.
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