11 November 2016

Aromatic rice and lentil salad

Low FODMAP Aromatic Rice & Lentil Salad

By Lyndal McNamara - Research Dietitian

Learning to modify your favourite recipes to make them Low FODMAP may seem like a daunting task, but it is easier than you think! Here is another example of a high FODMAP recipe that has been simply adapted to make it low in FODMAPs, without any loss of flavor! Pre-cooking the rice and refrigerating overnight before making this salad also boosts the resistant starch content - giving you a prebiotic boost!
Serve on its own as a light vegetarian meal or serve as a side to meat, fish or eggs for a wholesome lunch or dinner option. Simply omit yoghurt or replace with a suitable dairy free alternative to make this recipe vegan.

High FODMAP Aromatic Rice & Lentil Salad (serves 6)

  • 1 cups basmati rice, rinsed and drained

  • 1 cup dried lentils, rinsed and drained*

  • ½ cup sliced almonds

  • 1 tablespoon oil

  • ½ red onion, finely chopped*

  • 2 cloves garlic, minced*

  • 1 tablespoon ginger, minced

  • 1 small jalapeno, seeds and membranes removed, minced

  • 1½ teaspoons garam masala

  • 1½ teaspoons cumin

  • 4⅓ cups water

  • 1 teaspoon sugar

  • ½ cup sultanas*

  • 6 cherry tomatoes, quartered

  • 1 small cucumber, chopped

  • 1 handful mint leaves

  • 1 handful cilantro

  • 1 tablespoon lemon juice

  • ⅓ cup plain natural yogurt*

  • Salt and pepper to taste

* Denotes a high FODMAP ingredient

Low FODMAP Aromatic Rice & Lentil Salad_95628893

Low FODMAP Aromatic Rice & Lentil Salad (serves 6)

  • 2 cups brown basmati rice, pre-cooked and refrigerated for at least 12 hours

  • 1 cup canned lentils, rinsed and drained

  • ½ cup sliced almonds

  • 1 tablespoon garlic-infused oil

  • ½ bunch spring onion green tips, finely chopped

  • 1 tablespoon ginger, minced

  • 1 small jalapeno, seeds and membranes removed, minced

  • 1½ teaspoons garam masala

  • 1½ teaspoons cumin

  • 1 teaspoon sugar

  • ½ cup raisins

  • 6 cherry tomatoes, quartered

  • 1 small cucumber, chopped

  • 1 handful mint leaves

  • 1 handful cilantro (coriander)

  • 1 tablespoon lemon juice

  • ⅓ cup lactose-free plain natural yogurt

  • Salt and pepper to taste  

Nutrition information/serve:
Energy 1229kJ
Protein 8.8g
Carbohydrates 39.8g
Fat 9.8g
- Saturated fat 1.2g
Dietary fibre 5.2g
Sodium 90mg

Other tips for modifying recipes (but keeping the whole family happy) 

  • Use the Monash Low FODMAP app to identify high FODMAP ingredients in your recipes and substitute them for a similar, low FODMAP alternative.  
  • Cook high FODMAP ingredients separately and stir through at the end of cooking after removing your low FODMAP serve. 
  • See the 'about' section in the Monash Low FODMAP app for more tips on adding flavour without symptoms!    
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