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baked feta with olives and pomegranates FINAL 2

FODMAP IT!™ Baked Rice with Olives, Feta & Pomegranate

Red, white and green - healthy, jam-packed with texture and flavor; a great vegetarian side dish to a holiday meal. This recipe makes a lot! Perfect for entertaining.

Course: Side Dish
Cuisine: American, Mediterranean
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Makes: 12 servings
Calories: 339 kcal
Author: Dédé Wilson

Ingredients:

Rice:

  • 3 1/2 cups (840 ml) water
  • 2 cups (370 g) basmati rice
  • 3/4 teaspoon kosher salt
  • 4 tablespoons unsalted butter, cut into pieces

Pomegranate Olive Relish & Feta:

  • 3/4 cup (100 g) Castelvetrano olives, pitted, and coarsely chopped
  • 3/4 cup (130 g) pomegranate seeds (arils)
  • 1/2 cup (57 g) toasted chopped walnuts
  • 1/3 cup (75 ml) garlic-infused olive oil, such as FODY Foods Garlic-Infused Olive Oil, plus extra
  • 1/4 cup (10 g) coarsely chopped fresh mint
  • 1/4 cup (8 g) coarsely chopped fresh flat leaf parsley
  • Kosher salt
  • Freshly ground pepper
  • 8 ounces (225 g) sheep's milk feta, sliced into ¼-inch (6 mm) slabs

Preparation:

For the Rice:

  1. Place a rack in the middle of the oven. Preheat oven to 450°F/230°C.
  2. Stir water, rice and salt together in a 13-inch x 9-inch (33 cm x 23 cm) casserole dish and dot with butter. Seal tightly with aluminum foil and bake for 30 minutes.

For the Relish:

  1. While rice is cooking, make the relish. Simply stir together the olives, pomegranate seeds, walnuts, 1/3 cup (75 ml) garlic-infused olive oil, mint and parsley. Season to taste with salt and pepper, being mindful that you will be adding some salty feta to the dish. Set aside.
  2. Check rice, which should be tender and water should be absorbed at about the 30-minute mark. Re-cover and cook for 5 to 10 more minutes if necessary. Remove from oven and fluff rice with fork.
  3. Arrange the oven rack about 4-inches (10 cm) from heat and set broiler to High. Arrange feta over rice, using the image for inspiration. Drizzle with a little extra garlic-infused olive oil. Broil until feta is just starting to brown, about 6 to 8 minutes. Spoon pomegranate olive relish over the top and serve immediately.

Notes:

If You Can Tolerate

Fructans: If you have passed the garlic fructan Challenge, you can add 1 minced garlic clove to the relish.

Nutrition Facts
FODMAP IT!™ Baked Rice with Olives, Feta & Pomegranate
Amount Per Serving
Calories 339 Calories from Fat 180
% Daily Value*
Fat 20g31%
Saturated Fat 1g5%
Sodium 151mg6%
Potassium 80mg2%
Carbohydrates 36g12%
Fiber 1g4%
Sugar 3g3%
Protein 6g12%
Vitamin C 1.5mg2%
Calcium 15mg2%
Iron 0.4mg2%
* Percent Daily Values are based on a 2000 calorie diet.