Share on Facebook Share on Twitter Share on LinkedIn Share on Tumblr Share on Google Bookmarks Share on Reddit Share on Stumble Upon
Recipes
Low FODMAP and Gluten Free Recipe -  Vegetable Biryani IBS Sano - Low FODMAP Recipes - Logo Background Recipes

Ingredients


3/4 cups basmati rice

1 tablespoon lactose free unsalted butter

1/2 teaspoon turmeric

1/4 teaspoon whole cumin seeds

1/4 teaspoon whole coriander seeds

3 whole cardamom pods

1 cinnamon stick, broken in half

1 1/2 cups water

1 teaspoon salt

For the vegetables:

2 tablespoons unsalted lactose free butter

1 tablespoon peeled, minced fresh ginger

1 tbsp garlic infused oil

1 1/2 teaspoons whole coriander seeds

1/2 teaspoon whole cumin seeds

5 whole cardamom pods

3 ounces green beans, cut into 1-inch pieces

3 small new potatoes (about 6 ounces), peeled and quartered

1 medium carrot, cut into 1-inch pieces

1 teaspoonsalt

2/3 cup water



Method


Make the rice: Place the rice in a sieve and rinse under cold running water until the water runs clear. Set aside.

Melt the lactose free butter in a medium saucepan with a tight-fitting lid, over medium-high heat.

Add the turmeric, cumin seed, coriander seed, cardamom pods, and cinnamon stick and cook, stirring, until toasted and fragrant, about 2 minutes.

Add the rice and cook, stirring, until toasted, about 1 minute more. Add the water and salt and bring to a boil.

Lower the heat and simmer, (wrap the lid tightly with a kitchen towel), cover, and steam until the rice is tender, 20 minutes.

Remove from the heat and let rest, covered, for 10 minutes. Fluff with a fork and set aside.

Meanwhile, make the vegetables. Melt the lactose free butter in a medium straight-sided skillet with a tight-fitting lid, over medium-high heat.  

Add the  ginger and cook, stirring, until fragrant, about 1 minute.

Add the coriander seed, cumin seed, and cardamom and cook, stirring, until toasted and fragrant, about 2 minutes.

Stir in the green beans, potatoes, carrots, and salt. Raise the heat to high, pour in the water, and cook, covered, for 4 minutes.

Uncover and cook, stirring, until the vegetables are tender and most of the water has evaporated, about 1 1/2 minutes more.

Add the rice to the vegetable mixture and, using a rubber spatula, stir to combine.

Season with salt to taste. Divide the vegetable-rice mixture among plates. Serve immediately.


Recipe adapted from: Good Food

How to make garlic infused oil
*We recommend the help  of a registered dietician