Low FODMAP Halloumi Rice Bowl
This filling Low FODMAP halloumi rice bowl is perfect to eat either warm or cold depending on your mood and the weather! It is so filling and satisfying, and absolutely packed with flavour.
Not only is this bowl vegetarian, it is full of nutrients. It is excellent to make in bulk and meal prep a few lunches which is especially handy if you’re feeling a little sluggish and in need of some tlc after the weekend!
I have become completely obsessed with nourish bowls recently. I absolutely love the fact you can customise them in any way you want, which means that the possibilities are endless! I think it is because we have found ourselves in a bit of a rut recently with our meals, and end up just repeating the same things over and over. Not only are nourish bowls healthy (as the name suggests!) they are also a real treat for the eyes. I love cooking with an assortment of vegetables as it keeps my meals colourful, and helps keep the calories down whilst being absolutely delicious!
Brown rice as a base
One thing I really loved about this bowl is that it has brown rice. I tend to cop out and cook with basmati or jasmine rice as they are so much quicker to cook. However, I always forget how worth it it is to cook with brown rice. It has so much more flavour, not to mention it is nutritionally better for you!
Not only does it keep you full for ages, it is free from FODMAPs, therefore you can eat freely without worrying about it like you might have to with other carbs on the Low FODMAP phase of the diet.
Olives and seeds
Olives are a brilliant way to add some intense flavour and saltiness to a dish. Not only that, but they have some incredible health benefits and are low in FODMAPs. In fact, according to the Monash FODMAP app, there are only trace amounts of FODMAPs in olives so you can eat them freely (although remember, moderation in life is key!). If you’re not a fan of olives you can switch them out for capers, or maybe even try adding some pickled vegetables to add in a sharp tangy flavour You can check out our easy recipe to quick pickle some low FODMAP vegetables.
In this recipe I used some toasted pumpkin seeds to add an extra little crunch to the bowl. One of the things that are great with bowls is not only the endless possibilities to make them colourful, but you can definitely play around with textures to keep them interesting. Seeds are a great way to do this. Most seeds are low in FODMAPs, and they are a great source of dietary fiber, which is crucial to keep your gut feeling good.
Golden, crispy and a little salty. Halloumi is an incredible addition to, lets face it, most dishes. It is not surprising that it features among many vegetarian dishes. We eat halloumi a lot in the summer as it also works brilliantly on a BBQ!
Most people think that cheese contains loads of lactose and is therefore a write off on the low FODMAP diet. This isn’t always true, as many cheeses are actually relatively low in lactose compared to other dairy products. Halloumi is ok at 40 grams per portion (and if you’re not particularly sensitive to lactose then you can up the serving size to 60 grams and still only have it be classed as “moderate amounts” of lactose.)
Check out our other recipes
If you’re looking for more inspiration for Low FODMAP meals, check out our other recipes here at SimplyFODMAP
– Low FODMAP Tuna Poke Bowl
– Low FODMAP Quinoa and Broccoli bowl
– Low FODMAP Noodle and Prawn Bowl
Low FODMAP Halloumi Rice Bowl
- 40 grams Halloumi
- 45 grams Cherry tomatoes
- 1 medium Carrots
- 50 grams Brown rice Uncooked weight, 3/4 dl
- 1/3 Cucumber
- 1 tbsp Pumpkin seeds
- 1 handful Salad greens
- 15 grams Sliced Kalamata olives (or any olives you like!)
- 1 tsp cooking or olive oil
- 2 tbsp Olive oil
- 1/2 tsp Dijon Mustard
- 1.5 tbsp Lemon juice
- 1/2 tsp Maple syrup
- 1 pinch Salt and pepper
For the bowl
- Bring a small saucepan of water to a boil and add the brown rice, along with a pinch of salt and reduce the heat to a simmer.
- While the rice is cooking, peel and chop the carrots into small chunks. Slice the halloumi into chunky 1 cm strips/slices (it breaks apart easily!)
- On a medium heat, add the oil to a frying pan, then fry the carrots for 5-10 minutes until slightly softened. Take off the heat and set aside, leaving them in the frying pan if you want them to stay warm.
- In a separate, larger frying pan on a medium/high heat, add the halloumi. A lot of water will start to seep out, but don't worry, it will evaporate soon enough. Fry until the halloumi is golden and crispy on both sides.
- Cube the cucumber, halve the tomatoes and slice the olives. And set aside until plating.
- Start assembling your bowl with a layer of your choice of salad greens. You can toss the leaves in some of the dressing if you like!.
- Once the rice is cooked, drain it and scoop on top of the salad. Arrange the cucumber, tomatoes, carrots and olives around the bowl. Place the halloumi on the top. Scatter some pumpkin seeds over the bowl for a little extra texture, and drizzle the dressing over the whole bowl.
For the dressing
- In a small bowl, combine the olive oil, dijon mustard, lemon juice, maple syrup with a whisk. It should form a nice creamy emulsion. Add in a little salt and pepper to taste.