300g basmati rice

1 pint low FODMAP vegetable stock

1kg parsnips, 200g grated, remainder cut into long chunky wedges

300g carrots, cut into large chunks

4 tbsp olive oil

zest 2 oranges (use the juice in the sauce)

2 tsp cumin seeds

2 tbsp maple syrup

3 stalks celery, sliced

1 tsp each turmeric, ground coriander and caraway

zest 3 lemons (use the juice in the sauce)

25g lactose/dairy free butter

For the herb sauce

25g pine nuts

juice 3 lemons

juice 2 oranges

small bunch cilantro

small bunch each dill, parsley and mint, stalks discarded


Soak the rice in water for 1 hr, then rinse in a sieve until the water runs clear. Heat oven to 200C/180C fan/gas 6. Bring a large saucepan of water to the boil with the stock in it. Add the rice, and simmer for 5 mins until just beginning to soften on the outside. Drain well.

Toss the chunky parsnips and carrots with 2 tbsp of the oil, the orange zest, 1 tsp of the cumin seeds and plenty of seasoning in a roasting tin. Roast for 30 mins until golden, then drizzle with maple syrup and roast for 5-10 mins more.

Meanwhile, heat 1 tbsp of the oil in a wide flameproof casserole or deep pan. Fry the celery until softened and browned. Stir in the remaining cumin with the rest of the spices and cook for 1 min, then add the grated parsnips and cook for 1 min more. Turn the heat right down and stir in the rice mixture and lemon zest with plenty of seasoning.

Melt the lactose/dairy free butter and remaining 1 tbsp oil in the big saucepan you cooked the rice in. Tip in the rice mixture and roughly flatten the surface. Poke 3 steam holes in the rice with the handle of a wooden spoon. Cover the pan with a tea towel, then put on the lid. Cook for 20-25 mins more, making sure the heat stays quite low.

To make the herb sauce, whizz all the ingredients to a salsa-like mix. Spread the rice on a serving platter, breaking up any crispy chunks from the bottom. Top with the roasted parsnips and herb sauce, and serve.

Recipe adapted from: Good Food

Vegetarian Gluten Free and Low FODMAP Recipe -  Carrot & parsnip pilaf
Home Home
Share on Facebook Share on Twitter Share on LinkedIn Share on Tumblr Share on Google Bookmarks Share on Reddit Share on Stumble Upon