Low FODMAP Yellow Rice and Peppers

Low FODMAP Yellow Rice and Peppers

(Updated 2017) by Lee Martin MSc RD

Use good quality pork sausages which are the key to the flavour in this recipe. Saffron strands give the rice a lovely yellow colour. This is a great cheap, quick and easy recipe to make which also gives you several meals to take to work.

Serves 3


Pinch of saffron

3 handfuls rice (Thai Jasmine / Basmati)

3 tbsp (tablespoons) oil

6 sausages (get them from the butchers!)

1 large carrot, finely chopped

1 and a half  celery sticks, chopped (Note: Celery contains moderate amounts of the Ployol – mannitol, therefore only have half a stick (12cm/19g) per person as the maximum portion size. Portion sizes over 12cm/19g of celery is high in mannitol while 5cm/12g of celery is low in FODMAPS )

3 tbsp chopped fresh parsley or thyme

2 peppers (any colour), chopped

1 tin tomatoes

1 tablespoon of balsamic vinegar (Note: 1 tablespoon (21g) of balsamic vinegar is low in FODMAPs while 2 tablespoons (42g) is moderate in fructose therefore as this recipe serves 3 you can use more balsamic vinegar if you wish)

Optional – 90g parmesan / Manchego cheese


Soak the rice for 10 minutes and rinse with cold water.

Cook the rice with a pinch of saffron.

Add 1 tbsp. oil to a large pan & over a medium to high heat brown the sausages on each side (i.e. fry the sausage for 1-2 minutes until they go brown on each side).

Remove sausages from the pan and turn the heat down to low / medium.

Add 2 tbsp oil to the same pan & fry all vegetables  for 10 minutes or until softened then add 2 tbsp parsley.

Add the tin of tomatoes & bring to a simmer. Season with salt & freshly ground black pepper and add in the sherry vinegar.

Add the sausages back in & cook (with the lid off) for 10 minutes.

Low FODMAP Yellow Rice and Peppers   Low FODMAP Yellow Rice and Peppers

Place 2 sausages on each plate and spoon over the vegetables, then sprinkle over some parsley & serve with the yellow rice.

Don’t forget (like I did when I took the photos!).to grate cheese over the vegetables. If you prefer you can also grate the cheese over the rice instead.

Time: 40 minutes

Preparation: 10 minutes

Cooking: 30 minutes

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4 thoughts on “Low FODMAP Yellow Rice and Peppers

  1. I’m curious about the inclusion of celery in this recipe. The Monash FODMAP app says even half a stock of celery is high in Polyols?

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