Greek Brown Rice Salad

sprouted barley salad
Patsy Catsos

Nutrition Highlights (per serving)

Calories 200
Fat 12g
Carbs 19g
Protein 5g
View All
Total Time 55 min
Prep 15 min, Cook 40 min
Servings 10 (1 cup each)

Summer vegetables and herbs combine beautifully with brown rice in this dish. Using only the green parts of scallions adds delicious allium flavor, while keeping the recipe low in FODMAPs; serve the leftover sliced scallion bulbs on the side for dining companions who are not following a low FODMAP diet.

In addition to being IBS-friendly, Greek brown rice salad incorporates ingredients such as olive oil and walnuts to please the palates of Mediterranean diet enthusiasts. This grain salad can be served as a side dish at your main meal and leftovers can replace sandwiches in your lunchbox!

Ingredients

  • 2¼ cups water
  • 1 cup dry brown rice
  • ½ teaspoon salt
  • ½ teaspoon freshly ground black pepper
  • ¼ cup fresh lemon juice
  • ¼ cup extra-virgin olive oil
  • 2/3 cup chopped fresh herbs (basil, mint, and/or parsley)
  • 2/3 cup thinly sliced scallion greens (green parts only)
  • 1 cup crumbled feta cheese (about 4 ounces)
  • 2 cups halved cherry tomatoes
  • 1/3 cup chopped walnuts
  • ½ English cucumber, chopped

Preparation

  1. In a medium saucepan, bring water to a boil over high heat. Stir in rice, reduce the heat, cover and simmer until rice is tender and water has been absorbed, 35 to 40 minutes. Remove from the heat and allow rice to steam for 5 more minutes with the lid on. Then, remove the lid and allow the rice to cool until it is close to room temperature.
  2. Stir in the salt, pepper, lemon juice, olive oil, herbs, scallion greens, crumbled feta, cherry tomatoes, walnuts, and cucumber. Serve promptly, or refrigerate tightly covered until serving.

    Ingredient Variations and Substitutions

    An equal amount of any low-FODMAP vegetable can be used in place of the cherry tomatoes and English cucumber.

    Pine nuts or pecans can be substituted for walnuts.

    Other low-FODMAP grains can be used in this recipe in place of, or in addition to, rice. Use a total of three cups of cooked rice, quinoa, millet, buckwheat, or sorghum.

    Cooking and Serving Tips

    The type of brown rice (short grain, long grain, and so on) determines the cooking time and the ideal amount of water that should be used. Use the information provided on the rice package if available.

    Nutrition Facts
    Servings: 10 (1 cup each)
    Amount per serving  
    Calories 200
    % Daily Value*
    Total Fat 12g 15%
    Saturated Fat 3.5g 18%
    Cholesterol 15mg 5%
    Sodium 260mg 11%
    Total Carbohydrate 19g 7%
    Dietary Fiber 2g 7%
    Total Sugars 2g  
    Includes 0g Added Sugars 0%
    Protein 5g  
    Vitamin D 0mcg 0%
    Calcium 101mg 8%
    Iron 1mg 6%
    Potassium 196mg 4%
    *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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