Aromatic rice and lentil salad

High FODMAP Aromatic Rice & Lentil Salad (serves 6)

• 1 cups basmati rice, rinsed and drained

• 1 cup dried lentils, rinsed and drained*

• ½ cup sliced almonds

• 1 tablespoon oil

• ½ red onion, finely chopped*

• 2 cloves garlic, minced*

• 1 tablespoon ginger, minced

• 1 small jalapeno, seeds and membranes removed, minced

• 1½ teaspoons garam masala

• 1½ teaspoons cumin

• 4⅓ cups water

• 1 teaspoon sugar

• ½ cup sultanas*

• 6 cherry tomatoes, quartered

• 1 small cucumber, chopped

• 1 handful mint leaves

• 1 handful cilantro

• 1 tablespoon lemon juice

• ⅓ cup plain natural yogurt*

• Salt and pepper to taste

* Denotes a high FODMAP ingredient

Low FODMAP Aromatic Rice & Lentil Salad (serves 6)

• 2 cups brown basmati rice, pre-cooked and refrigerated for at least 12 hours

• 1 cup canned lentils, rinsed and drained

• ½ cup sliced almonds

• 1 tablespoon garlic-infused oil

• ½ bunch spring onion green tips, finely chopped

• 1 tablespoon ginger, minced

• 1 small jalapeno, seeds and membranes removed, minced

• 1½ teaspoons garam masala

• 1½ teaspoons cumin

• 1 teaspoon sugar

• ½ cup raisins

• 6 cherry tomatoes, quartered

• 1 small cucumber, chopped

• 1 handful mint leaves

• 1 handful cilantro (coriander)

• 1 tablespoon lemon juice

• ⅓ cup lactose-free plain natural yogurt

• Salt and pepper to taste  

Other tips for modifying recipes (but keeping the whole family happy) 

• Use the Monash Low FODMAP app to identify high FODMAP ingredients in your recipes and substitute them for a similar, low FODMAP alternative.  
• Cook high FODMAP ingredients separately and stir through at the end of cooking after removing your low FODMAP serve. 
• See the 'about' section in the Monash Low FODMAP app for more tips on adding flavour without symptoms!