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Low FODMAP Recipe :  Beef Biryani


100ml/3½oz full-fat rice/oat milk

1 heaped tsp saffron strands

1kg/2lbs 2oz braising steak, cut into bite-sized chunks

1 tbsp Garlic Infused Oil

25g/1oz fresh root ginger, peeled and roughly chopped

2 fresh red chillies, deseeded and roughly chopped

5 cloves

2 tsp cumin seeds

2 tsp coriander seeds

¼ cinnamon stick

12 cardamom pods

2½ tsp sea salt flakes, plus extra to season

½ whole nutmeg, finely grated

135ml/4¾fl oz sunflower oil

200ml/7fl oz non dairy cream (such as oat supreme)

2 bay leaves

2 tsp caster sugar

325g/11½oz basmati rice

4 tbsp chopped fresh coriander

2 tbsp chopped chives

50g/2oz Ghee

To serve

50g/2oz sultanas

3 large free-range eggs

freshly ground black pepper

fresh coriander

Preparation method

Pour the rice/oat milk into a small saucepan, add the saffron threads and heat gently for two minutes without boiling. Remove from the heat and set aside for 2-3 hours, preferably overnight.

Trim the beef of any hard fat and cut into bite-sized pieces. Heat two tablespoons of oil in the frying pan. Season the beef with salt and freshly ground black pepper and fry in 2-3 batches over a medium-high heat until browned on all sides. Transfer to a large, lidded saucepan.

While the beef is frying, put the garlic oil, ginger and chillies in a food processor with . Add 50ml/2fl oz cold water and blend to a smooth paste.

Put the cloves, cumin, coriander, cinnamon, 1½ teaspoons salt and seeds from the cardamom pods into a pestle and mortar. Grind until a fine powder. Grate the nutmeg into the mixture and tip into the paste. Add plenty of freshly ground black pepper. Mix until all the ingredients are combined.

Add a further three tablspoons of oil into the same frying pan that was used to cook the beef and fry the spiced paste over a medium heat for around 10 minutes until lightly browned, stirring often. Place the mixture into the pan with the beef. Stir in the yoghurt, 450ml/16fl oz water and bay leaves. Place the pan over a low heat and bring to a gentle simmer. Cover with a lid and simmer gently for 1½ hours or until the beef is tender, stirring occasionally.

Remove the lid from the pan and stir in the sugar. Increase the heat and simmer the sauce for 10 minutes, or until reduced and thick. Add a little more salt and pepper to taste.

Preheat the oven to 180C/350F/Gas 4.

Half-fill a large pan with water, add one teaspoon of salt and bring to the boil. Put the rice in a sieve and rinse under plenty of cold water. Stir the rice into the hot water and return to the boil. Cook for five minutes and drain well. Add the coriander and stir until well combined.

Transfer half the meat and sauce into a large, ovenproof dish. Spoon over half of the part-cooked rice and drizzle with half the soaked saffron threads, chives and rice/oat milk.  Repeat the layers once more. Dot with the ghee. Cover the dish with two layers of tightly fitting foil and bake for 30 minutes.

Hard-boil the eggs for nine minutes until firm and drain in a sieve under running water until cool enough to handle. Peel the eggs and cut into quarters.

Remove the dish from the oven and discard the foil. Use a fork to lightly fluff.  Garnish with the freshly boiled eggs, scatter with sultanas. Add a few fresh coriander leaves and serve.


Low FODMAP Recipes