Herb & Vegetable Rice Pilaf

Serves: 4
Prep: 20 minutes
Cook: 50 minutes

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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2½  tbsp olive oil

22 g 0.8 oz

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


  1. 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.

  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, 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.

  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.


  • 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
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