This delicious low FODMAP wild rice salad with citrus can be served either hot and cold. It’s a filling salad and the addition of orange gives it a lift with its zesty flavour. Any leftovers makes for a great packed lunch and will keep you energized all afternoon.
Makes enough to share between two
Ingredients
Salad
- 100g wild rice
- 300ml water
- 1 orange, peeled and roughly chopped
- A handful of walnuts
- A handful of dried cranberries
- 2 spring onions (green part only)
- 50g feta cheese
- A big handful of rocket leaves
- A few sprigs of parsley (optional)
Dressing
- 2 tbspn olive oil
- ½ tbspn white wine vinegar
- ½ tspn Dijon mustard
Method
Add the rice to water in a saucepan. Bring to boil, cover and let it simmer for about 15-20 minutes until the water is absorbed and the rice is tender. Set aside to cool. Meanwhile, peel and roughly chop an orange and walnuts. Finely chop the spring onions, but use the green part only.
Next, scatter the rocket leaves onto a serving plate. Once the rice has cooled, spoon it out over the
rocket. Add the orange, nuts, cranberries, spring onions and feta cheese. Finish off with a few sprigs of parsley (optional).
Mix the ingredients of the dressing and drizzle over the salad. This can be prepared ahead of time, but is best eaten straight away.
Tips
- To add extra fibre, try adding a milled linseed mix
- This low FODMAP wild rice salad with citrus is great for picnics or a barbecue
- If you like this easy low FODMAP recipe, then try this delicious seeded crispbread
- Follow this up with some low FODMAP Oat Cookies or blueberry muffins
Help with your low FODMAP journey
If you feel that the low FODMAP diet can help with your IBS symptoms, then help is at hand. The low FODMAP diet improves symptoms in over 75% of IBS sufferers. It’s a tricky diet to do alone though and the best results are seen in those who have advice and support from an IBS dietitian. Specialist advice from an IBS/FODMAP dietitian, can help you navigate the complexities of the diet and help to make the diet practical to fit in with your lifestyle. I can be your ‘IBS Dietitian near me’, although I’m based in Cardiff, I practise across the UK via virtual sessions. I offer a free initial telephone consultation, so why not arrange a call today. For more information about the low FODMAP diet and to help you decide it this is the right approach for you, see my webpage about IBS treatment.
