Low FODMAP Zingy Lime & Basil Roast Veggie Salad
Ingredients
MAKE GLUTEN FREE(if using as a main meal)
ROAST VEGGIES
1.75
Japanese pumpkin (Kabocha squash or Buttercup squash) OR sweet potato (peeled, seeds removed, cut into bite-sized pieces)
1
carrot
1
olive oil
1
salt & pepper
SALAD
2
English spinach (finely sliced)
4
green onions/scallions (green leaves only, finely sliced)*
4
pumpkin seeds*
2
raw, hulled sunflower seeds*
0.75
canned butter beans (rinse & drain before weighing)
1.5
pre-cooked microwave medium grain brown rice*
SALAD DRESSING
4
fresh lime juice
0.5
fresh basil
0.25
olive oil
0.25
water
0.5
white sugar (can add more to taste)
0.25
garlic infused oil (can add more to taste)*
0.25
salt (can add more to taste)
1
dried chilli flakes (optional)*
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.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREE(if using as a main meal)
ROAST VEGGIES
1.75
Japanese pumpkin (Kabocha squash or Buttercup squash) OR sweet potato (peeled, seeds removed, cut into bite-sized pieces)
1
carrot
1
olive oil
1
salt & pepper
SALAD
2
English spinach (finely sliced)
4
green onions/scallions (green leaves only, finely sliced)*
4
pumpkin seeds*
2
raw, hulled sunflower seeds*
0.75
canned butter beans (rinse & drain before weighing)
1.5
pre-cooked microwave medium grain brown rice*
SALAD DRESSING
4
fresh lime juice
0.5
fresh basil
0.25
olive oil
0.25
water
0.5
white sugar (can add more to taste)
0.25
garlic infused oil (can add more to taste)*
0.25
salt (can add more to taste)
1
dried chilli flakes (optional)*
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
419
Fat
27.2g
Saturates
3.9g
Protein
10.5g
Carbs
37.6g
Sugars
5.7g
Fibre
8.1g
Salt
0.2g
Iron
3.4mg
Calcium
71.8mg
Calories
419
Fat
27.2g
Saturates
3.9g
Protein
10.5g
Carbs
37.6g
Sugars
5.7g
Fibre
8.1g
Salt
0.2g
Iron
3.4mg
Calcium
71.8mg
Calories
419
Fat
27.2g
Saturates
3.9g
Protein
10.5g
Carbs
37.6g
Sugars
5.7g
Fibre
8.1g
Salt
0.2g
Iron
3.4mg
Calcium
71.8mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- 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.
Buying Tips
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.
Choose a plain pre-cooked microwave rice pouch made with medium-grain white or brown rice. Avoid flavoured varieties that contain onion, garlic or other high FODMAP ingredients.
Choose a bunch of spring onions (green onions/scallions) with long green leaves. We use the green leaves in our recipes because they are lower in FODMAPs than the white bulb, allowing you to use larger amounts during the first phase of the low FODMAP diet. Once you have harvested the green leaves, place the bulb in a glass of water on the windowsill. The leaves will reshoot and you can harvest them again.
Check your dried chilli flakes do not contain onion or garlic powder.
Gluten Free Tips
If you have coeliac disease or are highly sensitive to gluten, check that packaged foods, processed meats (such as bacon), nuts, seeds and dried fruit do not carry a precautionary gluten statement. If you are following the low FODMAP diet alone, you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: 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
Professional Reviewer: 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 alon... Read More
