HomeDinner Low FODMAP Pilau Rice

Low FODMAP Pilau Rice

Posted in : Dinner, Every Day Basics, Indian, Vegetarian on by : Bryony Campion

Pilau rice seasoning in the shops generally contains onion and garlic powder but this allium free version gives a touch of warmth and colour without the FODMAPs


For the pilau rice seasoning:

1 tsp salt
1/4 tsp cinnamon
1/4 tsp mild chilli powder
1/4 tsp black pepper
1/4 tsp tumeric
1/8 tsp asafoetida powder

For the rice (to serve 3-4):

1 mug basmatti rice
1 1/5 mugs cold water

To prepare

  1. Add all of the spice ingredients to a pestle and mortar and grind until the salt has broken down. Store in an air-tight jar for up to a month.
  2. Place the rice and cold water in a pan with a tight fitting lid and sprinkle 1/2 – 1 tsp of spice mix over the rice over the surface. Replace the lid and put on the heat.
  3. Once the water has begun to boil, reduce the heat the the lowest possible setting and allow to simmer for 2-3 minutes.
  4. Turn off the heat and leave the pan on the stove, with the lid on, covered in a towel of dish cloth for insulation (be careful not to set this on fire) for 15 minutes.
  5. After 15 minutes use a fork to fluff the rice and spice mix together, replace the lid and towel and leave for a further 5 minutes.
  6. Serve immediately. It is advised that cooked rice is not stored and reheated due to the high risk of food poisoning.