Wednesday, 18 November 2015

Low FODMAP Summer Millet Salad

By Alana Scott, low FODMAP cook from A Little Bit Yummy 


Image via Alana Scott- A Little Bit Yummy

This low FODMAP summer millet salad makes the perfect salad to take to a summer BBQ! I also love 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).



Buying tips: Make sure your low FODMAP stock doesn't include onion, garlic or other high FODMAP ingredients. Garlic infused oil is often found in the oil section of the supermarket.




Summer Millet Salad

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Serves 6

Cook time: 30 minutes
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INGREDIENTS
  • 200g (7.05 or 1 cup) hulled millet seed 
  • 500mls (2 cups) low FODMAP stock (chicken or vegetable)
  • 4 common tomatoes
  • 1 red capsicum (bell pepper)
  • 1 large cucumber
  • 40g (1 &1/2 cups or 1.41oz) rocket (arugula)
  • 15g (1 cup or 0.53oz) fresh parsley
  • 18g (1/3 cup packed or 0.63oz) spring onion (green tips only)
  • 6g (1/3 cup or 0.21oz) fresh basil
  • 2 tsp garlic infused oil
  • 3 tbsp olive oil
  • 3 tbsp lemon juice, 2 tsp zest (2 large lemons)
  • Salt & pepper
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METHOD
1. 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.
2. While the millet cooks, prepare the salad ingredients. Deseed and dice the tomatoes and red capsicum (bell pepper), peel and dice the cucumber, roughly chop the rocket (arugula), and finely chop the parsley, basil and green spring onion tips. Zest one of the lemons. Juice the lemons.
3. Place the cooked millet into a large salad bowl. Add the vegetables and herbs. Pour over the garlic infused oil and olive oil, add 2 teaspoons of lemon zest, and 3 tablespoons of lemon juice. Season with a few grinds of black pepper. Mix the salad well. Taste and add more lemon juice or salt as needed.
4. Keep chilled until you are ready to serve. This dish is lovely on its own or makes a great side salad. 

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NUTRITIONAL INFORMATION
NUTRITION INFORMATION per serve
Energy total
Protein
Fat total
         - Saturated
Carbohydrate
Fibre
1345KJ
10.6g
16.4g
2.3g
30.8g
5.4g



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