Low Fodmap Crunchy Rice & Buckwheat Salad

Low FODMAP, Dairy Free, Gluten-Free, Vegan

This salad is a wonderful dish to bring along to a Christmas gathering. It’s crunchy, fragrant, tangy, sweet and salty- you wouldn’t even know it’s low FODMAP! The rice and buckwheat make this salad quite hearty and filling and it pairs excellently with roast meat or seafood.

Serves 4-6

  • 200g basmati rice
  • ¼ cup buckwheat kernels
  • ¼ cup hazelnuts
  • 1 lime
  • 30g dried cranberries
  • 60mL extra virgin olive oil
  • 10mL (1/2 tbsp) garlic infused olive oil
  • 4 spring onion green tops only
  • ¼ cup fresh flat leaf parsley
  • ¼ cup fresh basil
  • 50g rocket leaves


  1. Preheat oven to 150C. Spread hazelnuts and buckwheat kernels over a baking tray and toast in the oven for 10 minutes or until lightly browned. Remove and set aside to cool. Once cooled roughly chop the hazelnuts.
  2. Put basmati rice in a saucepan with 400mL cold water and bring to a boil.
  3. Once boiling, turn down the heat to low, cover and allow the rice to absorb the water for approximately 10 minutes or until cooked.
  4. Meanwhile, roughly chop the herbs and thinly slice the spring onion tops.
  5. Remove the rice from the heat with the lid still on and allow to stand for 5 minutes before fluffing up with a fork and transferring to a large bowl.
  6. To make the dressing, zest and juice the lime and combine with the olive oil, chopped herbs and a pinch of salt.
  7. Once the rice is cool, mix in a large bowl with the hazelnuts, buckwheat, cranberries and spring onion tops.
  8. Just before serving, gently stir through the rocket and salad dressing.

Rebecca Ponsford

Rebecca is an Accredited Practising Dietitian, graduated from Monash University in 2018. She works predominately in the space of gut health and digestive disorders such as Irritable Bowel Syndrome. She has expertise in the practical implementation of the Low FODMAP Diet and also has a strong interest in the link between mental health and gastrointestinal health. Rebecca is passionate about supporting people to achieve their health goals and develop healthy relationships with food where they can eat with ease. 

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