Friday, 11 November 2016

Low FODMAP Aromatic Rice & Lentil Salad

Image via http://hostthetoast.com/indian-spiced-rice-lentil-salad/

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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