Lena’s FODMAP friendly Spicy Rice, Nando’s-style (Ve, V, DF, GF)


  • Basmati/white rice, 200g
  • Tablespoon of garlic oil
  • Half a small tin of sweetcorn (use a whole one if you’re not concerned about fodmaps)
  • Generous handful of mixed peppers, (I use frozen)
  • Large handful of fresh chives, chopped
  • Large handful of fresh coriander, chopped
  • Half a courgette, (I use frozen)
  • Chilli purée, 2 tsp (or a tbsp chilli flakes) – does depend on how spicy you want it
  • Paprika, 2tsp
  • Asofoetida, 2tsp
  • Cumin seeds, 1tsp
  • Turmeric, 2tsp
  • Mixed herbs, generous sprinkle
  • Stock cube mixed in about 500ml of boiled water (onion and garlic free if you’re keeping it fodmap friendly – I used Knorr ham stock cube)


  1. In a large frying pan or wok, heat the garlic oil.
  2. Add the peppers and courgettes and fry til they are soft. You could also add spring onion green tips but I didn’t
  3. When softened, add the chilli purée, herbs & spices including the turmeric. Make sure there is enough moisture so that you can stir the turmeric in – that’s where the beaut yellow colour comes from!
  4. Add the rice to the pan and stir it to coat it in the mixture, you can add more turmeric here if you want.
  5. Add your stock water to the rice and stir well – add the coriander and chives and sweetcorn at this point. You can also taste it and add more chilli if you’re a chilli-fanatic like me.
  6. Leave the rice to soak up the mix for about 15 minutes on a medium heat stirring regularly so that it doesn’t stick to the pan.
  7. When it’s ready, the rice will be al dente, yet all the moisture should be absorbed. If not, leave it for longer on a lower heat to almost steam and you can add more water if need be.
  8. Serve and optionally add roughly cut chives and coriander on top.

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