Low FODMAP Forbidden Rice Salad

Hi Friends! Don’t let the name fool you! This salad is made with black rice (or Forbidden rice). I was recently asked by a friend for a favorite summer side salad to bring to a “socially distant” backyard barbecue, and this is perfect! This low FODMAP forbidden rice salad uses the fresh, ripe produce of the season. It’s easy to prepare, and a great side dish for any meal. I hope you love it as much as I do.

Black rice also called forbidden rice or purple rice is a gluten free and a low FODMAP safe whole grain. The rice is a nutritional powerhouse as it is low in fat, high in fiber, and has more protein than brown rice. The pigment that gives it the black or purple color is a powerful antioxidant.

Fun fact: It got its name of “Forbidden rice” because in China this rice was only reserved for the Emperor to insure his longevity… and “forbidden” by common folks. Some say it prevents cancer, lowers blood pressure, promotes heart health and decreases inflammation. I’m game! As I discovered, it’s a delicious alternative to white rice!

My regular grocery store did not carry the black rice. I was able to find it at an Asian market.

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Forbidden or black rice salad

Low FODMAP Forbidden Rice Salad

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  • Yield: 8 servings 1x



1 cup Black rice (Forbidden rice) rinsed

1 1/2 cup Finely diced zucchini (or cucumber)

1 cup Halved grape tomatoes

1/2 cup Kalamata olives – pitted and sliced in half

1/2 cup (or more if you’d like)Fresh mozzarella pearls (or cubed from a larger ball)

1Tb Dijon mustard

1 Tb Grainy mustard (optional, I like the texture)

1/2 cup Olive oil-extra virgin (can even be garlic infused olive oil)

1/4 cup Red wine vinegar (or balsamic if you can tolerate)

3 Scallion green tops

1/8 cup Fresh basil (56 leaves)

1/4 cup Fresh parsley

Salt and pepper to taste


1. Cook rice according to directions. I cooked 1 cup of rice with 1 3/4 cup water in a rice cooker. But, the same ratio can be used on the stovetop and cooked, covered for 30 minutes or until the water has been absorbed. Allow cooked rice to cool.

2. Prep the veggies. Dice zucchini (or cucumber), slice tomatoes and olives. Chop herbs.

3. Prepare dressing. I like using a small mason jar, that way you can control the amount of dressing on the salad. You’ll have extra that you can use  the next day if the salad seems dry – or use as a salad dressing for another salad. Add olive oil, mustards, and vinegar to jar. Grind some fresh pepper in. Tighten lid and give it a good shake.

4. The dressing is very tangy, I like it that way – however, taste it. It may need a teaspoon of sugar,  or dextrose, to tame the tartness.

5. Combine all ingredients: rice, veggies, cheese, and herbs in a large bowl and toss. Drizzle dressing and season with salt and pepper to taste.

6. Toss the cheese it at the end, otherwise it will turn purple.

7. I like to serve with a fresh herbs on top for color.

  • Author: Karina K.
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