Harissa is a spice blend used in North Africa and the following recipe is Low FODMAP version, another example that it is possible to have rich flavours without the addition of onion and garlic. It is a special recipe, so quite expensive to produce so I would save it for
those occasions when you want to cook something a little different for friends and family. The recipe serves approximately six people. It also takes some time to prepare, but I think you will find that nobody will recognise the recipe is good for someone who has IBS and problems with their digestion. If you are sensitive to hot spices then replace hot paprika with mild paprika and omit the chilli from the recipe.
Ingredients 1 – Spice mix
5g Cumin
5g Hot Smoked Paprika
2.5g Coriander Powder
2.5g Coriander Seeds
2g Ginger powder
2g Tumeric
Use 1 heaped tablespoon per dish.
Ingredients 2 – Main dish
12 Skinless chicken thighs
100g Lemon & Coriander flavoured green olives
1/2 Lemon (squeezed)
2 teaspoons of Rose Water (not sweetened!)
2 large pinches of Saffron
1 tablespoon of Garlic infused olive oil
250g Red and Yellow Pepper
300 mls water
salt
Ingredients 3 –Carbohydrate
100g Red Quinoa
100g Broken Basmati (cheaper version of basmati – works just as well)
100g Red Camargue Rice
50g Pine nuts
Salt
Serves 6
Add 1 tablespoon of the spice mix to a dish, mix with 2 teaspoons of rose-water, 1 tablespoon of garlic infused oil, the juice of 1/2 a lemon.
Pour the spice mix over 12 skinless boned chicken thighs, rub in well and leave covered in the refrigerator for at least 2 hours.
Roast the pepper in an oven till soft, and chop.
Add the chicken to a cooking pot or tagine and add the preserved lemon, olives, pepper, saffron, salt and 300 mls of water. Cook for 1.5 hours at gas mark 5 till ingredients are soft and tender.
Near the end of the cooking time add red rice, basmati rice and salt to a pan cover with water and cook for 20 minutes. Add quinoa and salt to a separate pan cover with water and cook for 15 minutes. Drain these, mix them together and add the pine nuts.
Drain off the cooking juices from the Moroccan chicken, if you wish at this point drain off the fat floating on the surface of the cooking liquor. In a large serving dish place the rice mix in the dish first and pour over the remainder of the cooking liquor. Pile on the rest of the ingredients on the top of the rice – then enjoy!
Julie
I am a state registered dietitian and advisor to The IBS Network, the UK charity for people with irritable bowel syndrome. My specialty is dietary treatment of gut disorders such as irritable bowel syndrome, crohns disease, ulcerative colitis, coeliac disease, lactose & fructose malabsorption and complex food intolerances. I also have experience in dietetic treatment of people who have bariatric surgery and weight management.
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