Low FODMAP Zingy Lime & Basil Roast Veggie Salad

Ingredients

MAKE GLUTEN FREE

Servings:

(if using as a main meal)

ROAST VEGGIES

260   Japanese pumpkin (Kabocha squash or Buttercup squash) (peeled & deseeded)
120   carrot (peeled)
1   olive oil
1   salt & pepper

SALAD

60   spinach (finely sliced)
4   green onions/scallions (green leaves only, finely sliced)*
4   pumpkin seeds*
2   raw, hulled sunflower seeds*
140   canned butter beans (rinse & drain before weighing)
275   pre-cooked microwave medium grain brown rice*

SALAD DRESSING

4   fresh lime juice
0.5   fresh basil
60   olive oil
60   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 (small pinch)*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Low FODMAP Zingy Lime & Basil Roast Veggie Salad

Last updated Jul 17th, 2020

PREP IN 10 MIN
COOKS IN 20 MIN
SERVES 4
(if using as a main meal)
BY Alana Scott
DIETITIAN REVIEWED BY Joanna Baker (APD)
FEATURED IN Dinner, Lunch, Vegetarian Options

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, red capscium/bell pepper, sweet potato (only use 70g per serves), 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.

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free

Ingredients

MAKE GLUTEN FREE

Servings:

(if using as a main meal)

ROAST VEGGIES

260   Japanese pumpkin (Kabocha squash or Buttercup squash) (peeled & deseeded)
120   carrot (peeled)
1   olive oil
1   salt & pepper

SALAD

60   spinach (finely sliced)
4   green onions/scallions (green leaves only, finely sliced)*
4   pumpkin seeds*
2   raw, hulled sunflower seeds*
140   canned butter beans (rinse & drain before weighing)
275   pre-cooked microwave medium grain brown rice*

SALAD DRESSING

4   fresh lime juice
0.5   fresh basil
60   olive oil
60   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 (small pinch)*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
SHOW NUTRITION

Nutrition per serve

    | |
Calories 413
Fat 26.5g
Saturates 3.8g
Protein 10.5g
Carbs 37.7g
Sugars 5.7g
Fibre 8.1g
Salt 0.2g
Iron 3.4mg
Calcium 71.7mg
Calories 413
Fat 26.5g
Saturates 3.8g
Protein 10.5g
Carbs 37.7g
Sugars 5.7g
Fibre 8.1g
Salt 0.2g
Iron 3.4mg
Calcium 71.7mg
Calories 413
Fat 26.5g
Saturates 3.8g
Protein 10.5g
Carbs 37.7g
Sugars 5.7g
Fibre 8.1g
Salt 0.2g
Iron 3.4mg
Calcium 71.7mg
    | | |
  1. Preheat the oven to 200ºC (390ºF) bake function.
  2. 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.
  3. While the veggies roast, cook the brown rice according to packet directions. Then allow to cool.
  4. Blitz all the salad dressing ingredients together in a grunty blender or food processor until smooth-ish.
  5. Finely chop the spinach and spring onion leaves and place to one side. Drain, rinse and measure out the butter beans.
  6. 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).
  7. 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.
  8. 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 found in the oil section of your local supermarket. 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 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.

Choose a medium-grain brown or white rice that can be cooked quickly in the microwave.

Buy a bunch of green onions/scallions with long green tips. You can use the green tips of the green onions/scallions (which are low FODMAP) and not the white stem when cooking.

Check your dried chilli flakes do not contain onion or garlic powder.

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.

If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit 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

There are no dairy free tips for this recipe.

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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