Recipes | Salads: Main Dish & Sides

FODMAP IT!™ Forbidden Rice Salad with Sesame & Kale


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Rice of Many Colors – Let’s Make Forbidden Rice Salad

We love a good grain dish that uses lots of vegetables and we were immediately taken with this Forbidden Rice Salad with Sesame and Kale from Gluten-Free, Naturally: 100 Gorgeous Recipes That Will Transform Your Diet by Caroline Byron.

Forbidden Rice Salad on light plates and background

Caroline experienced an interesting path to being the cookbook author and French Culinary Institute trained chef that she is now.

She contacted Lyme disease at the age of ten and her childhood was largely colored by battling the disease and this extended to her relationship with food.

She enjoyed an early career as a model, but her continued frustration with her health led her to revamp her diet. She not only became a professionally trained chef, but her health greatly improved.

Gluten-Free, Naturally is her first book and contains recipes from breakfast and brunch ideas, soups and stocks, meats, fish, sides and all sorts of desserts and baked goods. Many of them are readily converted for our low FODMAP diet approach.

Black rice has not been tested for FODMAPs, so if you want to take a conservative approach, use brown or white rice in this recipe. Several of us FODMAPers have done well with black rice, but you have to make that decision based on your own body. If you tolerate it well, make this Forbidden Rice Salad as described.

Start With Cooked Rice

Cooked rice is tossed with kale, carrots, cabbage, avocado, and tossed with a tangy lime juice and sesame oil dressing that is further enlivened with soy sauce and garlic-infused oil.

Our Low FODMAP Tweaks

The original recipe used olive oil and minced garlic, so the use of Garlic-Infused Oil was our largest tweak to make this low FODMAP. I have also reduced the serving size and amount of avocado.

A little tofu, shrimp or chicken on the side and this is hearty enough for dinner. Packs well for lunch, too.

FODMAPs & This Recipe

Cooked rice (brown and white) is low FODMAP in amounts of 1 cup (185 g), which is about ⅓ cup (65 g) raw. Black rice, as mentioned above, has not been tested. We have made the salad with brown rice very successfully.

The type of kale called for is low FODMAP in amounts of 1 cup, chopped (137g).

Cabbage can be problematic for some with IBS, but red and green cabbage is low FODMAP in fairly generous amounts of ¾ cup (75 g).

Carrots have no detectable FODMAPs!

We have reduced the avocado to allow for its FODMAP load.

The dressing is all low FODMAP, having subbed in Garlic-Infused Oil for the oil and actual garlic originally called for.

Gluten-Free Naturally, cover

Adapted with permission. Gluten Free, Naturally by Caroline Byron. Published by Kyle Books, 2018. Photography by Clare Winfield.

From Caroline: This recipe is inspired by a dish at one of my favorite gluten-free restaurants in New York – Siggy’s Good Food. Tucked away on possibly the quietest block in NoHo, Siggy’s has an amazing, unpretentious menu of organic, locally sourced comfort food and a relaxed atmosphere that feels like something of a haven. While they have my favorite gluten-free burgers in the city, the dish I find myself craving and ordering the most is their raw slaw—a huge plate of shaved kale, cabbage, and carrots, coated in a perfectly tangy lemon dressing with crunchy sesame seeds. This is my version and I’ve added one of my favorite grains—forbidden rice. This black heirloom rice was once eaten exclusively by Chinese emperors and is renowned for its health benefits.

I find this recipe is a perfect complete meal in itself, but it is also absolutely amazing served with seared fish or chicken and is one of my go-to sides when cooking larger dinners for friends.

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Forbidden Rice Salad on light plates and background
4.17 from 6 votes

FODMAP IT!™ Forbidden Rice Salad with Sesame & Kale

This FODMAP IT!™ Forbidden Rice Salad with Sesame & Kale can function as lunch, dinner, a side dish or a hearty snack. Very versatile! And colorful as well.

Makes: 12 Servings
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Author: Dédé Wilson



  • 1 cup (198 g) forbidden rice (black rice)
  • 7 ounces (200 g) cavolo nero (lacinato kale)
  • 14 ounces (400 g) red or green cabbage
  • 14 ounces (400 g) carrots, grated
  • 1 medium sized Hass avocado
  • juice of ½ of a lime



  1. Place the rice and 1½ cups (360 ml) water in a medium-sized saucepan and bring to the boil. Cover with a well-fitting lid, turning the heat down to low and simmer for 35 to 40 minutes, until tender, stirring occasionally. Check towards the end of cooking that the rice isn’t sticking to the pan. If it is, add a little more water. Once it’s cooked pour the rice into a sieve, pour over boiling water to remove any excess starch, then spread out on a plate to steam dry and cool completely.
  2. While the rice is cooking, cut the tough stalks from the cavelo nero and discard. Finely shred the leaves and put in a very large mixing bowl. Very finely shred the cabbage, using a mandolin, if you have one, then add to the mixing bowl along with the grated carrot.
  3. In a separate bowl, mix together the dressing ingredients.
  4. Add the cooled rice to the shredded vegetables, pour over the dressing and mix everything together.
  5. Halve, stone, and peel the avocado, cut it into thin slices and squeeze half a lime over it to stop it discoloring.
  6. Pile the slaw onto a platter, then scatter the avocado slices on the top, ready for guests to help themselves.



Course: Salad, Side Dish
Cuisine: American


Calories: 213kcal | Carbohydrates: 66g | Protein: 6g | Fat: 15g | Saturated Fat: 1g | Sodium: 169mg | Potassium: 88mg | Fiber: 4g | Sugar: 1g | Vitamin A: 25IU | Vitamin C: 1.7mg | Calcium: 2mg | Iron: 0.2mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.

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