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large pinch saffron strands

175g/ 6oz lactose free butter

1 tbsp garlic infused oil

100g/ 4oz ginger, roughly chopped

¾ tsp chili powder

1 tsp ground cardamom seeds

½ tsp grated nutmeg

3 small cinnamon sticks

1 tsp clove

3 bay leaves

2 blades mace

1 red chili, deseeded and shredded

juice 3 limes

3 x 1kg/2lb 4oz pumpkins

175ml/ 6oz lactose free yogurt

450g/ 1lb basmati rice

large handful mint leaves



Soak the saffron strands in 4 tbsp hot water and leave on one side for about 30 mins until the liquid turns a deep auburn.

Heat oven to 200C/180C fan/gas 6. Put the garlic infused oil and ginger in a small food processor with 3 tbsp water and blend to a paste.

Heat a fyring pan with some lactose free butter. Add the paste to the pan and fry for 2-3 mins. Stir in the spices, red chili and lime juice.

Cut the top off the pumpkins and scrape out any seeds, leaving the flesh and skin intact. Transfer to a roasting tin and spoon the spiced mixture into the cavity of each pumpkin.

Put the lids back on the pumpkins cover with foil, and bake for about 1 hr 15 mins – until the flesh is tender when pierced with a knife. Leave to cool slightly.

Turn oven down to 160C/140C fan/ gas 2. Scoop the filling and most of the pumpkin flesh into a pan, leaving a thin layer of flesh inside the skin. Stir in the lactose free yogurt.

Wash the rice, then soak for 15 mins in enough cold water to cover. Drain, then partially cook the rice in a pan of fast-boiling water for 4-5 mins – it should still have bite to it. Drain in a colander.

Warm the spiced pumpkin mixture and layer it inside the pumpkin shells with most of the rice and a scattering of mint leaves. Finish with a layer of rice on top.

Dot the top of the rice with the remaining 75g lactose free butter and drizzle each pumpkin with the saffron and soaking liquid.

Pour water into the base of the roasting tin to about 1cm depth. Put the lids on the pumpkins and cover with wet greaseproof paper, then seal the tin with foil.

Bake for 1 hr – the rice should now be perfumed and perfectly cooked. Place the pumpkins on a serving plate, gently fluff up the rice with a fork and serve straight from the shells.

Recipe adapted from: Good Food

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We recommend the help  of a registered dietician Low FODMAP & Gluten free Recipe - Pumpkin biryani