🥘 Ingredients

Turkey Pilau

• 1.25 lb / 20 oz (567 g) ground turkey, 93% lean

• 1 lb / 16 oz (454 g) ground turkey breast, 99% lean

• 1 tbsp (14 g) garlic-infused olive oil

• 1 tbsp (6 g) fresh ginger, grated

• 2 tsp (5 g) ground cumin

• 1 tsp (2 g) ground cardamom

• 1 tsp (2.5 g) ground cinnamon

• ½ tsp (1 g) ground cloves

• 1 tsp (2 g) black pepper

• 1 cinnamon stick

• 1½ tsp (9 g) salt

• 2½ cups (460 g) basmati rice, rinsed

• 3 cups (720 g) low-sodium chicken broth, FODMAP-friendly

• ½ cup (8 g) fresh cilantro, chopped

Kachumbari

• 2 medium (240 g) tomatoes, diced

• 4 stalks (35 g) green onions, green tops only, thinly sliced

• ½ cup (8 g) fresh cilantro, chopped

• 1 small (10 g) jalapeño, seeded and minced, optional

• 2 tbsp (30 g) fresh lime juice

• ¼ tsp (1.5 g) salt

Cumin Green Beans

• 1 lb / 16 oz (454 g) fresh green beans, trimmed

• 1 tbsp (14 g) garlic-infused olive oil

• 1 tsp (2 g) cumin seeds

• ¼ cup (60 g) water

• ½ tsp (3 g) salt

• ¼ tsp (0.5 g) black pepper

• 1 tbsp (15 g) fresh lime juice

Garnish

• 2 medium (120 g) limes, cut into wedges

🔪 Instructions

1. Rinse the rice. Rinse the basmati in a fine strainer under cold water until the water runs mostly clear. Drain well and set aside.

2. Brown the turkey. Set the Instant Pot to Sauté. Add the garlic-infused olive oil, then add both ground turkeys. Break the meat apart and cook 5 to 6 minutes until no pink remains.

3. Bloom the pilau masala. Add the ginger, cumin, cardamom, cinnamon, cloves, and black pepper. Stir for 1 minute until deeply fragrant, then tuck in the cinnamon stick.

4. Deglaze and add the rice. Pour in the broth and add the salt. Scrape the bottom of the pot thoroughly to lift every browned bit, which prevents a burn warning. Stir in the rice until it is submerged, level the surface, and stop stirring. Press Cancel.

5. Pressure cook. Seal the lid, set the valve to Sealing, and cook on High for 4 minutes. Allow a 10-minute natural release, then quick release any remaining pressure.

6. Make the kachumbari. While the pilau cooks, combine the tomatoes, green onion tops, cilantro, jalapeño if using, lime juice, and salt. Toss and set aside so the flavors meld.

7. Cook the green beans. Heat the garlic-infused olive oil in a large skillet over medium-high heat. Add the cumin seeds and stir for 30 seconds until they sizzle and darken slightly. Add the green beans and water, cover, and steam for 4 to 5 minutes until just tender. Uncover, raise the heat, and cook off any remaining water for 1 to 2 minutes. Season with salt and pepper and finish with lime juice.

8. Finish the pilau. Remove the cinnamon stick. Gently fluff the rice and turkey together with a fork, then fold in the cilantro.

9. Serve. Plate the pilau with the cumin green beans alongside. Spoon kachumbari over the top and add a lime wedge.

Approximate Nutrition Per Serving

• Calories: ~580

• Protein: ~44 g

• Carbohydrates: ~68 g

• Fat: ~14 g

Notes

• Pilau masala is the signature. Swahili pilau gets its warmth from cumin, cardamom, cinnamon, cloves, and black pepper. There is no turmeric and no chili. The rice cooks directly in the spiced meat broth and turns a soft golden brown. It is aromatic and mellow rather than hot, unlike any curry in the rotation.

• Deeper flavor option. For a more authentic masala, toast 1 tbsp (6 g) cumin seeds, 6 cardamom pods, 6 whole cloves, and 1 tsp (3 g) black peppercorns in a dry pan for 1 minute. Then grind them and use them in place of the ground versions. It adds about 3 minutes.

• Kachumbari is the traditional partner. Pilau is almost always served with this fresh tomato relish, which cuts through the warm spices. Classic kachumbari uses plenty of raw red onion, so green onion tops stand in to keep it FODMAP-safe.

• Why two grades of turkey? Using all 93% lean turkey at the amount needed for 44 g of protein would push fat close to your 20 g ceiling. Using all 99% lean would drop fat below 12 g and dry out the pilau. The blend lands near 14 g of fat and keeps the rice moist.

• Green bean FODMAP note. Green beans are low FODMAP at about 75 g per serving, and larger portions contain sorbitol. One pound across 6 servings works out to about 76 g each, right at the safe line.

• Rinse the rice. Rinsing removes surface starch, which keeps the grains separate and helps prevent a burn warning on the Instant Pot.

• Onion note. Traditional pilau starts with onions fried until very dark, which gives the dish much of its brown color. Browning the turkey well and blooming the spices does that job here without the FODMAPs.

• Broth check. Confirm no onion or garlic on the label.