Low FODMAP Vegetable Biryani
Author: 
Recipe type: Vegetarian
: Low FODMAP
Prep time: 
Cook time: 
Total time: 
Serves: 2
 
Ingredients
  • 100g basmati rice
  • 1 medium potato, cut into thin battons
  • 1 medium carrot, cut into thin battons
  • A handful of green beans, halved
  • 2 tablespoons frozen peas
  • 2 tablespoons vegetable oil
  • ¼ teaspoon asafoetida
  • 2 cardamom pods, bruised
  • 2 cloves
  • 1 stick of cinnamon
  • 1 teaspoon cumin seeds
  • ½ red pepper, diced
  • 1 red chilli, deseeded and finley diced
  • 1 thumb size piece of ginger, finely grated
  • ½ teaspoon ground turmeric
  • 1 teaspoon garam masala (check the label to ensure there is no added onion or garlic )
  • A handful of fresh coriander (cilantro) leaves, roughly chopped
  • Salt and pepper to season
  • ......................................................................................
  • Raita Ingredients
  • ......................................................................................
  • 3 tablespoons natural yoghurt (the FODMAP limit for lactose is 2 tablespoons yoghurt per portion)
  • Approximately 8cm cucumber, skinned, de-seeded and finley diced
  • A small handful of fresh mint and coriander (cilantro) leaves, finely chopped
  • Salt and pepper to season
Instructions
  1. Pre-heat the oven to 180 degrees C (400F, gas 6)
  2. Rinse the basmati rice, place it in a pan with boiling water and cook for approximately 8 minutes until al-dente or almost cooked, drain then set aside
  3. Place the potato, carrot and green beans in another pan of boiling water and cook for 5-10 minutes until just cooked (this will depend on how thick the potato and carrot have been cut), add the frozen peas to the water just to defrost them then drain and set aside
  4. Meanwhile heat the oil in a medium frying pan and add the asafoetida followed by the cardamom, cloves, cinnamon and cumin seeds
  5. Add the red pepper, chilli and ginger, cook for 5 minutes until softened then stir through the turmeric and garam masala followed by the remaining cooked vegetables and rice then season to taste
  6. Transfer to an oven proof dish, cover tightly with foil and cook in the oven for 20 minutes until the rice is cooked through
  7. To make the raita, prepare the ingredients then mix together
  8. Sprinkle the chopped coriander over the biryani and serve with raita
Recipe by Cook Low FODMAP at https://cooklowfodmap.com/low-fodmap-vegetable-biryani/