Basmati Rice Bowl with Roasted Carrots and Chicken for a Sensitive Gut
A gentle, nourishing bowl — 100% gluten-free and low-FODMAP — designed to soothe a sensitive gut and support your microbiome.
Ingredients
- 160 g basmati white rice
- 2 medium carrots (approx. 200 g)
- 1 chicken breast fillet (approx. 150 g)
- 2 tablespoons extra virgin olive oil
- 1 teaspoon ground cumin
- 1 teaspoon ground turmeric
- 1 pinch of fine salt (non-iodised, ideally)
- Freshly ground black pepper
- 1 small handful of fresh flat-leaf parsley (approx. 10 g)
- Juice of half a lemon
- 400 ml filtered water (for cooking the rice)
Instructions
Preparation Steps
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Preheat the oven to 200 °C (fan setting). Meanwhile, peel the carrots and cut them into even batons roughly 1 cm thick — a uniform size ensures even cooking and helps release more of their soluble fibre.
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Season and roast the carrots. Arrange the batons on a baking tray lined with baking paper. Drizzle with one tablespoon of olive oil, sprinkle over the cumin, a pinch of salt, and some black pepper. Toss well with your hands to coat each piece thoroughly. Roast for 20–25 minutes, turning halfway through, until tender and lightly golden. Roasting releases the carrots' pectic fibres, which form a gentle, protective gel in the gut.
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Rinse the basmati rice under cold water in a fine-mesh sieve for 1–2 minutes, until the water runs clear. This step removes excess surface starch and helps reduce the risk of bloating after eating.
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Cook the rice. Bring 400 ml of lightly salted water to the boil in a saucepan. Add the rinsed rice, stir once, then cover and reduce the heat to its lowest setting. Cook for 12 minutes without lifting the lid, then turn off the heat and leave to steam, still covered, for a further 5 minutes. The rice should be fully cooked and fluffy — thorough cooking maximises the formation of resistant starch, which is beneficial for your microbiome.
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Prepare the chicken. While the rice is resting, slice the chicken fillet into thin strips or even dice of roughly 2 cm. Heat the second tablespoon of olive oil in a non-stick frying pan over a medium-low heat. Add the chicken, sprinkle over the turmeric, a pinch of salt, and some pepper. Cook for 6–8 minutes, stirring regularly, until every piece is cooked through with no pink remaining. Avoid high heat, which can create charred residues that may irritate a sensitive gut.
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Prepare the garnishes. Rinse the fresh parsley, pat it dry, and roughly chop it. Squeeze the half lemon and set the juice aside in a small bowl.
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Assemble the bowl. In a large bowl or deep plate, add a generous base of basmati rice. Arrange the roasted carrots on one side and the turmeric chicken on the other. Drizzle everything with the lemon juice (which stimulates digestive enzymes and adds brightness), then scatter over the chopped parsley. If you like, finish with a light drizzle of raw olive oil to benefit from its antioxidants.
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Eat slowly and mindfully. For a sensitive gut, take your time and chew each mouthful thoroughly — digestion begins in the mouth. This bowl will keep for up to 24 hours in the fridge in an airtight container; reheat gently over a low heat or using a bain-marie to preserve its nutritional qualities.
💡 Gut-Friendly Tips
- Vegetarian option: Replace the chicken with 150 g of firm tofu, well pressed, cut into cubes and pan-fried with the turmeric. Just as easy on digestion, and an excellent source of plant-based protein.
- Higher-fibre option: If you tolerate fibre well, swap some of the white basmati for brown rice (lower GI, higher fibre content — introduce it gradually to avoid bloating).
- During a difficult digestive flare: Leave out the pepper and reduce the cumin to half a teaspoon for an even gentler version.
- Confirmed low-FODMAP: All the ingredients in this recipe are validated at the quantities listed under the low-FODMAP protocol, making this a safe choice during either the elimination or reintroduction phase.