Low FODMAP Grilled Halloumi Mediterranean Salad
Ingredients
MAKE GLUTEN FREEServings:
CRUNCHY CROUTONS
110
low FODMAP bread (ripped into small chunks)*
2
butter or dairy free spread*
1
garlic infused oil*
0.5
dried oregano*
1
salt
SALAD
120
green beans
2
medium common tomato (sliced into bite-sized pieces)
150
cucumber (sliced into bite-sized pieces)
10
green onions/scallions (green leaves only, finely sliced)*
75
assorted lettuce leaves (mesclun salad)
1
black pepper*
SALAD DRESSING
1
olive oil
30
semi sundried tomatoes (about 2 x 15ml tablespoons for 4 serves)*
1
lemon juice*
HALLOUMI
160
halloumi (this is a type of cheese)
1
olive oil
2
pure maple syrup*
Low FODMAP Grilled Halloumi Mediterranean Salad
There are no boring salads here! This low FODMAP grilled halloumi Mediterranean salad is so tasty and simple. It’s crunchy and fresh and full of feel-good vibes.
I love the golden crunchy croutons and lightly charred halloumi in this salad. If you don’t manage to polish off this salad in one go, then any leftovers make a lovely lunch option the following day.
FODMAP note: Sun-dried tomatoes have a small Low FODMAP serving size which we’ve used in this recipe. Please make sure you use Roma tomatoes and divide the recipe into the recommended number of servings to keep the salad low in FODMAPs.
-
Gluten Free -
Low FODMAP -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
CRUNCHY CROUTONS
110
low FODMAP bread (ripped into small chunks)*
2
butter or dairy free spread*
1
garlic infused oil*
0.5
dried oregano*
1
salt
SALAD
120
green beans
2
medium common tomato (sliced into bite-sized pieces)
150
cucumber (sliced into bite-sized pieces)
10
green onions/scallions (green leaves only, finely sliced)*
75
assorted lettuce leaves (mesclun salad)
1
black pepper*
SALAD DRESSING
1
olive oil
30
semi sundried tomatoes (about 2 x 15ml tablespoons for 4 serves)*
1
lemon juice*
HALLOUMI
160
halloumi (this is a type of cheese)
1
olive oil
2
pure maple syrup*
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
414
Fat
29.5g
Saturates
7g
Protein
13.9g
Carbs
26.1g
Sugars
7.4g
Fibre
3.3g
Salt
0.5g
Iron
2.3mg
Calcium
306.6mg
Calories
414
Fat
29.5g
Saturates
7g
Protein
13.9g
Carbs
26.1g
Sugars
7.4g
Fibre
3.3g
Salt
0.5g
Iron
2.3mg
Calcium
306.6mg
Calories
421
Fat
31g
Saturates
7.1g
Protein
12.4g
Carbs
25.9g
Sugars
9.2g
Fibre
4.2g
Salt
0.5g
Iron
1.4mg
Calcium
308.5mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 200ºC (390ºF) fan bake. Line a baking tray with baking/parchment paper.
- Rip the bread into small chunks. Melt the butter/dairy free spread in a small bowl. Then mix through the garlic infused oil and oregano. Place the bread in a large bowl, pour over the butter mixture and toss until the bread is evenly coated. Season with salt. Then spread on the tray in a single layer. Pop in the oven and bake for 8 - 10 minutes until golden brown and crispy (place a timer on).
- While the croutons cook, prep the salad ingredients. Slice the ends off the green beans and cook for 1 to 2 minutes until tender (we placed them in a bowl with a couple of tablespoons of water, covered, and then cooked in the microwave for 1 minute 30 seconds). Drain and place to one side. Slice the tomatoes and cucumber into small chunks, and finely slice the spring onion/scallion leaves.
- Place all the prepped salad ingredients and the lettuce in a large bowl. Gently mix.
- Make the salad dressing. Finely chop the sun-dried tomatoes. Place the oil, lemon juice and sun-dried tomatoes into a jar or small glass and mix well. Then spoon over the salad.
- Once the crunchy croutons are golden, remove them from the oven and allow them to cool.
- Slice the halloumi. Place in a bowl and pour over the olive oil and maple syrup. Gently turn the halloumi until it is evenly coated.
- Heat a griddle pan over medium heat. Add the halloumi to the pan. Cook for 1-2 minutes on each side until golden and slightly charred.
- Add the croutons and grilled halloumi to the salad. Season with black pepper. Divide into the recommended servings and enjoy the low FODMAP grilled halloumi Mediterranean salad.
- P.S. Feel free to add fresh basil or some olives to this salad - both would be fantastic additions.
Buying Tips
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
Make your lemon juice and lemon zest from fresh lemon.
Choose processed products like sun-dried tomatoes, roasted red peppers, or olives that do not contain onion or garlic in the brine/oil.
Wheat or spelt sourdough breads make good options. Also check your Monash or FODMAP Friendly apps for certified low FODMAP breads in your area.
Avoid ingredients like inulin, apple or pear juice, apple fibre, concentrated fruit juices, honey, or high fructose corn syrup.
Also check what flours have been used, avoid products that contain amaranth flour, lupin flour, chickpea/besan/gram/garbanzo bean flour, lentil flour or large amounts of soy flour or coconut flour especially if choosing gluten free bread.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
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
