Fody Foods

Fody’s Low FODMAP Red Rice & Vegetable Salad

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Fody’s Low FODMAP Red Rice & Vegetable Salad

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  • 2 trimmed asparagus stalks
  • 4 cups warm cooked red rice
  • 2 cups Arugula
  • 2 Carrots peeled and cut into broad, thin strips with vegetable peeler
  • 6 inches English, hothouse cucumber, ends trimmed, thinly sliced crosswise into thin rounds
  • 1 cup alfalfa sprouts
  • 4 poached/fried eggs
  • 2 oz Goat Cheese
  • 1/2 cup chopped fresh dill, flat-leaf parsley and tarragon
  • Fody Salad Dressing such as Garden Herb or French


  1. Bring a pot of water to a boil, about 1-inch (2.5 cm) deep. Put in asparagus spears and cook very briefly, until crisp/tender. Immediately drain & shock in ice-water. Pat dry, cut on the diagonal into 2-inch (5 cm) lengths and set aside.
  2. Mix the rice with the carrots and arugula in a mixing bowl and then divide into serving bowls or place on a platter. Top with cucumbers, asparagus and sprouts (use image for inspiration). Top with cooked eggs, then sprinkle goat cheese overall. Toss fresh herbs over the top and serve with Fody Salad Dressing of choice.
Fody’s Low FODMAP Red Rice & Vegetable Salad
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