Gluten Free Biryani Bowl Recipe (vegan, low FODMAP)

My gluten free biryani recipe only needs one-pot and it's vegan, dairy free and low FODMAP too... but you'd never know it was!

Servings 2 people


  • 200 g basmati rice
  • 1 stock cube (veggie if vegan - see blog post above for low FODMAP stock cubes)
  • 170 g cubed carrot
  • 1 400g tin chickpeas (you're only allowed 42g of chickpeas per person during elimination phase low FODMAP)
  • pinch saffron
  • 1 tbsp double concentrated tomato puree
  • 1 tsp minced ginger

For your spice blend

  • pinch turmeric
  • pinch cinnamon
  • pinch cayenne pepper
  • 2 tsp smoked paprika
  • 1 tsp garam masala
  • 1 tsp ground coriander
  • 1 tsp cumin
  • 1 tsp salt

Mint Raita

  • 200 g Greek yoghurt (use dairy free to make it vegan or lactose free if low FODMAP)
  • 7 leaves fresh mint
  • 1/2 tsp cumin
  • 1/2 long, thin green chilli

Crispy fried courgette

  • 200 g spiralised courgette
  • 50 g gluten free plain flour
  • 2 tbsp garlic-infused olive oil (if low FODMAP, make sure it has no bits of actual garlic in it)


  1. Take your spiralised courgette, place into a mixing bowl and add the gluten free plain flour. Give it a mix until it's well coated.

  2. Begin heating your garlic-infused olive oil in a large frying pan at a medium heat. Once heated, add a dollop of your courgette/flour mixture and flatten out as much as possible. Fry this at a medium heat until slightly brown and crispy on each side. Set this aside until later and add a little extra garlic oil to the pan.

  3. Now for your biryani. Add your diced carrot to the frying pan and fry whilst regularly turning until slightly softened.

  4. Add your spice mix to the pan and stir well to coat your carrot evenly.

  5. Now add your chickpeas, minced ginger and tomato puree, then briefly give it a stir. Crumble in your stock cube and add your dry basmati rice and give it one last stir until everything is well coated in spices.

  6. Add 700ml of boiling water to the pan and bring to the boil. Bring it down to a simmer until all the water has gone and the rice is well cooked. Make sure that you stir occasionally.

  7. Whilst your biryani is reducing, place all the ingredients for your mint raita into the plastic cup that came with your hand blender and blend them altogether briefly until smooth. If you don't have a hand blender, then finely chopped will do - but do make sure it's as fine as poss!

  8. Once your biryani has reduced, you might want to just warm up your crispy courgette a little in the oven. Serve up your biryani in a bowl, top with crispy courgette and a dollop of mint raita. Enjoy!