Diet Tips:Low FODMAP Aromatic Rice & Lentil Salad

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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 (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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