This low FODMAP summer millet salad makes the perfect salad to take to a summer BBQ! You can also try mixing pan-fried fish through the salad to create a light main meal. It is packed full of low FODMAP veggies and refreshing summer flavours. Millet is a relatively unknown low FODMAP food that comes from an ancient seed and is naturally gluten free. It has a light and ever so slightly nutty flavour, which makes it a perfect substitution for bulgar (bourghal) wheat (high FODMAP in serves greater than ¼ cup).
1 cup hulled millet seeds
2 cups low FODMAP stock (chicken or vegetable)
4 common tomatoes
1 red capsicum
1 large cucumber
1½ cups rocket
1 cup fresh parsley
⅓ cup spring onion, green tips only
⅓ cup fresh basil
2 tsp garlic infused olive oil
3 4 Tbsp olive oil
3 4 Tbsp lemon juice
2 tsp zest
Salt and pepper, to season
Place the millet in a medium sized saucepan with the low FODMAP stock. Add a pinch of salt. Cover the saucepan with a lid and place over medium high heat. Bring to a rolling boil and then turn down the heat to low. Allow to simmer for 15 to 20 minutes or until the liquid is absorbed. Remove from heat and stand for 10 minutes to allow the millet to become fluffy.
While the millet cooks, prepare the salad ingredients. Deseed and dice the tomatoes and red capsicum, peel and dice the cucumber, roughly chop the rocket, and finely chop the parsley, basil and green spring onion tips. Zest one of the lemons. Juice the lemons.
Place the cooked millet into a large salad bowl. Add the vegetables and herbs. Pour over the garlic-infused oil and olive oil, add lemon juice and zest. Season with a few grinds of black pepper. Mix the salad well. Taste and add more lemon juice or salt as needed.
Keep chilled until you are ready to serve. This dish is lovely on its own or makes a great side salad.
|Nutrition Information (per serve)
|1090 Kj / 261 cal