I discovered this recipe when I was in college and would use it to impress my friends and fool them into thinking I could cook. It’s delicious and simple, and importantly for the current situation, uses mostly tinned ingredients you probably already have on your shelf.

This is a great base to any dinner and can be built on in any way you want. Have some chicken or fish? Cook it separately and serve on top. It tastes great topped with a fried egg or any fresh vegetables you have and enjoy.

In terms of FODMAPs, do watch the portion sizes with this recipe. In larger servings, some of the ingredients are high FODMAP. Sticking to the amounts used here will keep it tolerable for everyone.

Rice is a shelf-stable, low FODMAP food and it makes a great base for any meal. Tinned chickpeas are considered low FODMAP at the serving size used here – 40g. Being tinned means they can be kept in your pantry for months.

I used stock to cook the rice – be careful with store-bought stock as some can contain garlic and onion (usually in small amounts, however if you’re in the elimination phase of the Low-FODMAP diet you should avoid). You can make your own stock if you can’t find a suitable stock in your supermarket.

Finally, coconut milk is low FODMAP at the 60g serving size used here.

Bowl of Jamaican Style Rice and Beans with chicken and hot sauce


Difficulty Rating: Medium (be careful to keep stirring the rice so it doesn’t stick to the pan)
Prep/ Cooking Time: 25 – 30 minutes
Serves: 1 portion as a main meal, or can be used as 2 side meals. Scale up the ingredients if you’re cooking for your family, or to make extra to keep as leftovers.


  1. 1/3 cup of rice
  2. 40g of tinned chickpeas
  3. 60g of tinned coconut milk
  4. 500-750ml of suitable stock (optional – can also add the green parts of spring onions and salt and pepper to the rice cooking water)
  5. 1 teaspoon of dried thyme (or fresh if you have it)
  6. 1 chilli pepper (optional)
  7. 1 tablespoon of oil (why not use our garlic infused oil recipe for extra flavour)


  1. Start by mixing and heating your stock (if using) and keep it to the side of your hob
  2. Finely chop your chilli (if using)
  3. Heat the oil in a high sided frying pan on medium-high and once hot, add the thyme and chilli and fry for 1-2 minutes
  4. Add about half the stock/ water to the pan and bring to the boil
  5. Reduce the heat to medium and add the rice
  6. Cook until the rice is tender (20-25 mins), stirring occasionally and adding extra stock/ water if the rice starts to dry out too much. These steps are important as the rice could stick to pan
  7. Once the rice is cooked add the chickpeas and coconut milk and cook for a further 3-5 minutes
  8. Serve with your desired topping, e.g. cooked chicken/ fish and your favourite hot sauce (I recommend Tabasco as a tasty low FODMAP hot sauce).

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