Low FODMAP Zingy Lime & Basil Roast Veggie Salad
Low FODMAP Zingy Lime & Basil Roast Veggie Salad
Are you ready for a sassy salad? Say hello to this little beauty. It’s vibrant and bossy and will leave you wondering why you don’t make brown rice salad more often! This low FODMAP zingy lime & basil roast veggie salad is here to brighten your meal.
Think sweet roast veggies, tender brown rice, bossy lime and basil dressing, and crunchy toasted seeds.
This is definitely my type of salad!
Now if you can’t find Japanese/Kabocha/Buttercup pumpkin that’s okay. Don’t panic you can switch that out for roasted eggplant, green capscium/bell pepper, sweet potato, broccoli or green beans in the salad instead. You could also toss in a serving of feta if you tolerate low lactose dairy.
Prep in advance: The prep time in this recipe doesn’t include cooking your brown rice. I totally cheated and used a packet of pre-cooked brown rice but you could easily cook your own at home instead.
FODMAP notes: Sunflower seeds and butter beans both have low FODMAP serving sizes that can be enjoyed on the first phase of the low FODMAP diet. We've done the FODMAP math for you and all you need to do is divide the recipe into the recommended number of servings.
Ingredients
Make gluten free(if using as a main meal)
ROAST VEGGIES
SALAD
spring onion (green leaves only, finely sliced)
FODMAP
pumpkin seeds
Gluten Free
raw, hulled sunflower seeds
Gluten Free
pre-cooked microwave medium grain brown rice
FODMAP
SALAD DRESSING
garlic infused oil (can add more to taste)
FODMAP
Garlic infused oil is usually found in the cooking oil section of your local supermarket, or you can buy it online. Choose an oil that is clear and does not contain any pieces of garlic.
You can also make garlic infused oil at home by gently frying whole garlic cloves in cooking oil until they are golden and fragrant. Remove and discard the garlic before using the oil in your cooking. This is a low FODMAP way to capture garlic flavour because fructans do not dissolve into oil.
dried chilli flakes (optional)
FODMAP
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
Send these ingredients straight to the ALBY app on your phone – auto sorted by aisle and scaled to your servings.
Learn moreMethod
- Preheat the oven to 200ºC (390ºF) bake function.
- Chop the pumpkin and carrot into small bite sized pieces. Place in a roasting tray and toss with the olive oil. Season with salt and pepper. Place in the oven and roast for 15 to 20 minutes, until golden and tender.
- While the veggies roast, cook the brown rice according to packet directions. Then allow to cool.
- Blitz all the salad dressing ingredients together in a grunty blender or food processor until smooth-ish.
- Finely chop the spinach and spring onion leaves and place to one side. Drain, rinse and measure out the butter beans.
- Place a fry pan over medium heat and toast the pumpkin and sunflower seeds for 2 to 3 minutes, stirring every now and then, until slightly golden (watch closely otherwise they will burn).
- Remove the seeds from the frypan. Place the frypan back over the heat, add a splash of olive oil and fry the butter beans until their skin is crispy.
- Toss all the ingredients into a large bowl and pour over the salad dressing. Mix until well combined. Season with salt and pepper and serve! This salad is also gorgeous the next day just keep in the fridge until you are ready to serve.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alongsi... Read more
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