Whether you’re vegetarian, following a low FODMAP diet or just your LOVE veggies, this recipe just for you! This recipe will leave you wanting to go back for more and more. Utilising the Pantori vegetable bouillon (a FODMAP Friendly certified product), and packed full of different vegetables, spices and textures – this recipe is one you won’t want to miss.
Perfect for a cold winters night or even as an on the run lunch – you will want to save this recipe.
Low FODMAP Rice Pilaf
Prep Time: 15 minutes
Cook time: 60 minutes
Serves: 4
Ingredients:
• 3 Carrots, quartered lengthways
• 2 Courgettes, cut into similar lengths to the carrot
• 150g Green beans, ends trimmed & sliced in half lengthways
• 4 Spring onions, green ends only, finely sliced
• 1 tbsp cumin seeds, Plus a little extra.
• 3 tbsp olive oil
• 30g Almond flakes
• 50g Raisins
• 2tsp Pantori vegetable bouillon
• 525ml cold water
• 300g basmati rice
• Coconut yoghurt to serve
• Handful of Parsley, chopped
• Salt and pepper
• 80g Pomegranate seeds (optional)
• 1 lemon cut into wedges
To serve:
– 1 Cheese slice or vegan alternative (optional)
– 200g Fries to serve (optional)
Method:
For the roasted vegetables:
1. Preheat the oven to Fan 180C and line a large baking tray with baking paper. Spread the carrots out on the tray, drizzle with oil and a sprinkling of cumin seeds, and season lightly with salt and pepper. Roast in the oven for 20 minutes.
2. Remove from the oven and add the courgettes to the tray, tossing carefully with the carrot. Return to the oven for a further 10 minutes.
3. Finally, add the green beans to the tray and toss once more before returning to the oven for a final 20 minutes.
4. Remove the vegetables from the oven and use to top your Rice pilaf.
For the Rice pilaf:
1. Whilst the vegetables are roasting for its final 20 minutes, you can start the rice. In a bowl soak your rice in cold water, give it a good stir and then drain.
2. In a large saucepan over medium heat, warm 2 tbsp of oil. Add the Spring onions and 1tbsp of cumin seeds and cook for 1 minute. Add the rice and continue to cook for another 2-3 minutes.
3. Add in the vegetable bouillon, the water and stir. Turn up the heat to bring to a boil. Cover with a lid, reduce the heat to LOW and cook for 10 minutes until almost tender.
4. Remove from the heat, and fluff up with a fork, stir through the raisins and place the lid back on and set aside for 5 minutes to steam.
5. Stir in half of the flaked almonds and season to taste.
6. When serving sprinkle over the chopped parsley and remainder of the almond flakes. If you also have pomegranate seeds sprinkle them over at this point.
7. Top with the roasted vegetables and a drizzle of coconut yoghurt and serve with wedges of lemon.
This recipe is low FODMAP when divided into 4 serves. Whilst you may want to go back for more and more, keep in mind that 1 serve in considered low in FODMAP and excess consumption may trigger symptom development.
Recipe Acknowledgement: Pantori
