Low FODMAP Curried Rice Salad

Adapted From Bon Appetit

Serves 4


  • 2 cups brown rice

  • 2 T vegetable oil

  • 3 t curry powder

  • 2 t yellow mustard seeds

  • 1 t ground coriander

  • 6 large carrots, peeled and sliced in half-moons

  • 1/4 cup apple cider vinegar

  • 6 green onions, dark green part only, thinly sliced length wise

  • 1/2 of a preserved lemon* finely diced

  • 3 cups shredded cooked chicken (optional)

  • 2 cups arugula

  • 2 cups cilantro

  • olive oil


  1. Cook rice according to directions (brown rice can take up to 45 minutes, so plan accordingly!)

  2. Meanwhile, heat vegetable oil in a saucepan over medium heat. Add curry, mustard seeds, and coriander. Cook, stirring often, until mustard seeds start to pop (watch very carefully so the spices don’t burn). Stir in carrots, and cook, stirring often until they are tender.

  3. Add vinegar and stir until evaporated. Remove from heat and stir in the onion and half the lemon. Season to taste with salt and pepper.

  4. For each serving: in a large mixing bowl, add rice, carrot mixture, chicken, arugula, and cilantro. Drizzle with olive oil. Toss until well combined. Add more preserved lemon to your taste.

*Preserved lemons can be found at many grocery stores (check the condiment aisle or the olive bar). Can substitute 1/2 regular lemon, or lemon juice.