Low FODMAP kedgeree

This is one of Luke’s all time favourite things to have for dinner and he asks me to make it about once a week.

What the hell is kedgeree?

Good question. It’s an Anglo-Indian concoction that dates back as early as the 14th century and originated in India. Back then it was called kichiri and consisted of spiced lentils, rice, fried onions and ginger. It’s believed our early colonists brought the recipe home with them and added in smoked fish and eggs in the process, because you know, Brits need protein. Simon Leyland goes into much more detail here.

Fast forward to these days and there are a million different ways to make it; everyone has their own recipe. I’ve seen many before that include double cream but I’ve found almond milk to add the creaminess without making it too heavy or claggy. Mustard seeds were another important addition and whilst lots of recipes call for cardamom, I personally think it’s better without. But feel free to experiment. I’ve been working on mine for years and have settled on this.

When buying your smoked mackerel, please do so from a fishmonger. You’ll be amazed at the difference in quality and quantity in comparison to what you find in supermarkets.

The FODMAP bit

Check that your curry powder doesn’t contain powdered onions or garlic. And if you’re not tolerating chilli then leave the fresh chilli out. Otherwise, this recipe is totally FODMAP friendly.


  • 350g basmati or wild rice
  • 50g butter
  • 1 tbsp mustard seeds
  • 1 tbsp curry powder
  • 1 tsp turmeric
  • 5cm piece of ginger, grated
  • 1 green chilli
  • 1 small bunch of coriander – pick the leaves and finely chop the stems
  • approx. 15 chive stems
  • 100ml almond milk
  • 4 fillets smoked mackerel
  • 4 free range eggs

How to make it

Serves 4

  1. Let’s start with the rice. I use Delia’s method: heat your pan and add a little groundnut oil. Once hot, add the rice and coat the grains. Then add enough boiling water to cover double the height of the rice in the pan and ¾ teaspoon of salt. Stir and put the lid on. Leave it there, without disturbing it, for 15 minutes. Then remove the lid, take the pan off the heat and cover it with a folded tea towel for about 10 minutes to absorb the excess steam and keep the grains dry. Should be perfecto.
  2. Meanwhile, boil your eggs. Again, I always use Delia’s way for eggs and I prefer soft boiled. Fill a small pan with water and bring it to the boil, then gently lower the eggs into the water making sure they’re fully submerged. Simmer for one minute, then turn off the heat and place the lid on the pan. Rest them there for six minutes and then immediately place them in a bowl of cold water. Once they’re cool enough to touch, de-shell them.
  3. In a large frying pan, melt the butter and add the mustard seeds. Cook them for around five minutes until they’re smelling a bit toasted and then add the curry powder, turmeric, ginger, chilli and coriander stems. Cook that on a medium heat for a further five minutes, stirring often.
  4. Whilst that’s cooking, flake your mackerel into decent sized chunks and chop your chives. Add the mackerel, chives and almond milk to the frying pan and give everything a good stir so that the fish is coated in the spices.
  5. Add the rice to the frying pan and again to combine everything, giving it a good stir and making sure the rice is coated – you should be seeing it all turn yellow. Cook there for just three minutes and then serve in a deep bowl, topped with an egg cut in two halves, lemon and some coriander leaves.

What do you think?