Herb & Vegetable Rice Pilaf

Name: Herb & Vegetable Rice Pilaf
Prep time: 20 min
Cook time: 50 min
Total time: 70 min
Yield: 4
Ingredients: tbsp olive oil; tbsp garlic-infused oil; ½ medium eggplant, finely diced; 1 small zucchini, finely diced; ½ red capsicum, finely diced; 1 tsp turmeric powder; 3 tsp curry powder; 2 cups uncooked, white basmati rice; 2¾ cups Massel's Monash FODMAP certified beef or vegetable stock; 1½ tsp cracked black pepper; ⅓ cup chives, finely chopped; ⅔ cup basil, roughly chopped; Salt, to taste; Lemon juice, to serve; Greek OR Natural yoghurt (lactose-free if required), to serve

Serves: 4

Prep: 20 minutes

Cook: 50 minutes

Stack Cup

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!

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ingredients
2 2½ tbsp olive oil 22 g 0.8 oz
1 1⅓ tbsp garlic-infused oil 11 g 0.4 oz
½ medium eggplant, finely diced 160 g 5.6 oz
1 small zucchini, finely diced 110 g 3.9 oz
½ red capsicum, finely diced 100 g 3.5 oz
1 tsp turmeric powder 2 g 0.1 oz
3 tsp curry powder 8 g 0.3 oz
2 cups uncooked, white basmati rice 460 g 16.2 oz
2¾ cups Massel's Monash FODMAP certified beef or vegetable stock 689 g 24.3 oz
1½ tsp cracked black pepper 3 g 0.1 oz
⅓ cup chives, finely chopped 20 g 0.7 oz
⅔ cup basil, roughly chopped 20 g 0.7 oz
Salt, to taste
Lemon juice, to serve
Greek OR Natural yoghurt (lactose-free if required), to serve

Method

Heat oils in a non-stick heavy-based saucepan with a tightly fitting lid, sauté eggplant, capsicum and zucchini over high heat for about 5 minutes or until they start to brown.
Add spices and cook for a couple more minutes. You can also add some chilli if you like.
Add rice and briefly sauté, then add boiling stock. Stir constantly for another 10 minutes.
Cover with the tightly fitting lid and either bake in a preheated, 180°C/356°F oven (160°C/320°F 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.
Remove from oven or stove and let sit with lid on for 15 minutes.
Uncover, cool slightly and stir through basil and chives.
Serve with a dollop of yoghurt and a squeeze of lemon.

Hints

Check curry powder does not contain garlic or onion
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 sauteing 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 aluminium foil so they are completely sealed and cook as per instructions above.
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.

Nutrition Information (per serve)
Energy	796 Kj / 190 cal
Protein	3.90g
Carbohydrates	30.00g
Sugar	5.20g
Total Fat	6.70g
Saturated Fat	1.40g
Fibre	2.80g

Recipes

Herb & Vegetable Rice Pilaf

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