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Forbidden Rice Salad on light plates and background

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.

Course: Salad, Side Dish
Cuisine: American
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Makes: 12 Servings
Calories: 213 kcal
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.



Nutrition Facts
FODMAP IT!™ Forbidden Rice Salad with Sesame & Kale
Amount Per Serving
Calories 213 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 1g5%
Sodium 169mg7%
Potassium 88mg3%
Carbohydrates 66g22%
Fiber 4g16%
Sugar 1g1%
Protein 6g12%
Vitamin A 25IU1%
Vitamin C 1.7mg2%
Calcium 2mg0%
Iron 0.2mg1%
* Percent Daily Values are based on a 2000 calorie diet.