Kedgeree with Turmeric and Coriander
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This Anglo/Indian dish uses the gentle spices – ginger and turmeric- which have a soothing effect on the gut. Spring onion tops give the flavour of onions without the symptoms. This is a lovely brunch or light super dish. This version of kedgeree does not contain raisins which are high in fermentable carbohydrates.T |
Health Benefits - Low in fermentable carbohydrates and high in antioxidant
Preparation Time | 1 hour |
Cooking Time | 30 minutes |
Servings | 4 |
Ingredients
- 3 tbsp olive oil
- leaves from 6 spring onion, finely chopped
- ½ tsp ground turmeric
- 1cm length of fresh ginger, grated
- 175g basmati and wild rice mixed
- 4 eggs
- 200g smoked , un-dyed haddock
- salt and pepper to taste
- chopped fresh coriander leaves
Method
- Heat 2 tablespoons of oil in a large frying pan and add the spring onion tops.
- Add the ginger and turmeric followed by the rice.
- Stir well and add twice the volume of water to rice and a good pinch of salt.
- Bring to the boil, reduce to a simmer and cover with a lid.
- Cook for 20 minutes without disturbing the rice.
- Then for the last 5 minutes of cooking time place the smoked haddock on top of the rice and replace the lid.
- Cook gently for 5 minutes.
- Meanwhile place eggs in cold water and bring to the boil.
- Reduce heat slightly and boil the eggs for 6 minutes.
- Allow the eggs to cool, peel and cut into quarters.
- Scatter the chopped coriander over the kedgeree before serving.
- Serve with pineapple, lime and red pepper relish (see below).
|
Per portion (56g) |
Per 100g |
---|---|---|
Calories |
21kcal |
37kcal |
Fat |
0.2g |
0.3g |
Protein |
0.5g |
0.8g |
Carbohydrate |
4.8g |
8.5g |
Sugars |
4.7g |
8.3g |
Fibre |
0.9g |
1.6g |
Sodium |
248mg |
440mg |
FODMAPs |
None as long as only the green leaves of the spring onions are used |
Pineapple, lime and red pepper relish
The salsa is made to serve with the kedgeree. Pineapple is low in FODMAPs and is a great fruit to add to salsas and relishes.
Ingredients
- 100g pineapple, finely diced
- 2 spring onions, green leaves only, sliced
- zest and juice of 1 lime
- ½ tsp salt
- ½ tsp soft brown sugar
- ½ red pepper, deseeded and finely diced
- 1 tbsp chopped coriander
Method
- Place all the ingredients in a small bowl and mix well.
|
Per portion (56g) |
Per 100g |
---|---|---|
Calories |
21kcal |
37kcal |
Fat |
0.2g |
0.3g |
Protein |
0.5g |
0.8g |
Carbohydrate |
4.8g |
8.5g |
Sugars |
4.7g |
8.3g |
Fibre |
0.9g |
1.6g |
Sodium |
248mg |
440mg |
FODMAPs |
None as long as only the green leaves of the spring onions are used |
- Created on .