Pantori logo
Low FODMAP Cajun Dirty Rice


  • 1 Aubergine - Diced
  • 4 Spring Onions – Green ends only, sliced
  • 2 Celery Stalks – Finely sliced
  • 2 Red Peppers – Finely sliced
  • 240g Tinned Lentils – Rinsed & drained
  • 500g Cooked Brown Rice / Rice Pouch
  • 1 Tbsp Tomato Paste
  • Cooking Oil
  • 1 Lemon
  • 1 Handful of Parsley - Chopped
  • 250ml Boiling Water
  • 10g PANTORI Cajun Spice Blend (Half a pouch)
  • 0.5tsp PANTORI Vegetable Bouillon
  • Salt & Pepper to taste
    1. Add 0.5tsp of your vegetable bouillon to 250ml of boiling water to make your vegetable stock
    2. Over a medium heat fry the aubergine in 2tbsp of oil for around 5 minutes.
    3. Add in the celery, red pepper and half of the spring onions and continue to sweat down, you can add a little more oil if needs be.
    4. Cook down the vegetables until soft and starting to brown slightly, stirring regularly.
    5. Add the tomato paste and Cajun spice blend to the veg and stir to combine.
    6. Next add to the mixture the lentils and your vegetable stock and stir & simmer for 8-10 mins on a medium - low heat. The mixture should be moist not dry.
    7. Add in your rice and fold into the vegetable mixture, leave on a low heat to warm through.
    8. Squeeze in half the juice of a lemon and stir.
    9. Garnish the rice with the parsley and a wedge of lemon.
    Previous slide
    Next slide