Herb and vegetable rice pilaf


Trish Veitch - Research Chef, 22 August 2018

Rice pilaf is a very popular Middle Eastern or South Asian dish but it is usually not low FODMAP as it contains onion and garlic. This recipe is a great base for lunch or dinner, just add your choice of protein like grilled salmon or tofu, bbq’d steak or pan fried chicken tenderloins. Freeze in small portions and add a tin of tuna for a super quick, balanced lunch!

Serves 4:

  • 2 Tbsp (22g) oil olive
  • 1 Tbsp (11g) garlic infused oil
  • ½ medium (160g) finely diced eggplant
  • 1 small (110g) finely diced zucchini
  • 1/2 medium (100g) finely diced red capsicum
  • 1 tsp (2g) turmeric powder
  • 3 tsp (8g) curry powder (check for no garlic or onion OR use this Sri Lankan roasted curry powder)
  • 2 cups (460g) uncooked white, basmati rice 
  • 2 & 3/4 cups boiling water + 1 2/3 tsp (6g) Massel beef or vegetable Monash FODMAP Certified stock powder (or use 2 ¾ cups Massel premade stock) 
  • 1 ½ tsp (3g) cracked, black pepper
  • 1/3 cup (20g) finely chopped chives  
  • 2/3 cup (20g) roughly chopped basil  
  • Salt, to taste 

To serve:

  • Lemon juice
  • Greek OR Natural yoghurt (lactose free if required)


  1. Heat oils in a non-stick heavy based saucepan with a tightly fitting lid, sauté eggplant, capsicum and zucchini over a high heat for about 5 minutes or until they start to brown.
  2. Add spices and cook for a couple more minutes. You can also add some chilli if you like.
  3. Add rice and briefly sauté, then add boiling stock. Stir constantly for another 10 minutes.
  4. Cover with the tightly fitting lid and either bake in a preheated, 160oC oven (180oC for a non fan forced) for 30 minutes OR keep on the stove, reduce the heat to very low and cook for 30 minutes or until water absorbed. 
  5. Remove from oven or stove and let sit with lid on for 15 minutes.
  6. Uncover, cool slightly and stir through basil and chives.
  7. Serve with a dollop of yoghurt and a squeeze of lemon

Important: If you do not have a good quality heavy based pot with a lid, the pilaf might get stuck to your pan. To avoid this, add an extra tablespoon of olive oil before sautéing vegetables and then prepare pilaf to step 4 and transfer to a lightly oiled, deep baking tray.Cover VERY tightly with cooking paper then a double layer of alfoil so they are completely sealed and cook as per instructions above. 

Tip: Use whatever low FODMAP vegetables you have in the fridge, try leek greens, carrots etc.In addition, herbs and spices can be added according to your taste and imagination! Just remember to always check our Monash App or booklet for serving sizes:

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