Rice and greens

Thanks to a diagnosis of IBS, I am attempting to embark on a diet that combines C&B-free diet with the low FODMAP diet. I’m new to this diet and still making tons of mistakes, but in theory this recipe, along with several others that I’m planning on posting, should be safe for FODMAP diet followers, as well as being very tasty for those on a the standard C&B-free diet.

Makes 1 large or 2 smaller portions


1 fillet of fish you like and are safe with – most of us can tolerate most fish, but remember to avoid cod, and if you are sensitive to histamine be wary of older fish-counter/chilled fish or smoked fish. (Omit if preparing for vegetarian diners – consider adding some nuts instead as an alternative source of protein)

1/2 cup (dry measure) rice

3 tbsp garden peas (freshly shelled or frozen)

Small sprig each of fresh rosemary, thyme and winter savory (all of these are optional, depending on what you have available) – taken off woody stalks and chopped if necessary

2-3 tbsp chopped chives or onion greens

2-3 tbsp chopped parsley (either just the leaves, or the root of the Hamburg variety as well, if you have it available)

1 – 3 tbsp each of several different vegetable greens, according to availability, safety and taste – I used purple sprouting broccoli, kale, Chinese cabbage, beetroot greens, carrot greens and salad burnet, but you can use whatever you are safe with that you can obtain easily. (This is a good recipe for spring vegetable patches as it is suitable for cooking those first fresh springtime leaves).

2 tbsp garlic infused oil

salt & pepper

1. Put rice in a saucepan with 1 cup of boiling water.  Add fish fillet, peas, rosemary, thyme and/or winter savory along with some salt & pepper.  Bring to the boil and simmer gently until the water has all been absorbed by the rice.

2. Clean and prepare the vegetables and chop into 1 – 2 inch pieces, depending on variety.  Ensure that you keep those which need a longer cooking time separate from those that just need wilting.

3. Whilst the rice is simmering, heat up the oil in a frying pan and fry the vegetables and remaining herbs.  Begin with those that are tougher (e.g. those with hard stalks, like broccoli), along with the parsley.  Add softer vegetables (e.g. those normally just used in salads) later on.

4. If your rice is not yet cooked (i.e. you can still see water in the pan), take your fried vegetables/herbs off the heat and leave to one side for a few minutes.  Once the rice is ready, heat up the frying pan again, with the vegetables still in it, and quickly stir the chives/onion greens through the vegetables, followed by all of the rice/fish/peas mixture.

5. Ensure everything is mixed thoroughly and is piping hot before serving.

Note about eating carrot greens, since I have admitted to eating them tonight – I know some people believe them to be poisonous – they are not!  However, they can sometimes be very bitter.  Only eat very fresh young leaves, and taste them raw first to check for bitterness, before adding to a meal.


About Tiger

dreamer. writer. thinker. sometimes all three at once.
This entry was posted in fish, FODMAP safe, main meals, vegetarian and tagged , , , , . Bookmark the permalink.

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