Mediterranean Rice Salad

Hey Friends! Happiest of Fridays to you!

I am quickly heading up to my Maine cottage for the night…then back to Boston to fly to Austin, Texas on Sunday! I will be talking about my favorite topics: the low FODMAP diet, small intestinal bacterial overgrowth, IBS and IBD. I have a lot to squeeze into my 1 hour talk at the Today’s Dietitian Symposium in Texas…but I am looking forward to it!

I shared this recipe on my Instagram feed yesterday…but in case you missed it…I wanted to share my quick, delicious and nourishing Mediterranean Rice Salad recipe.

This salad is low FODMAP but contains some resistant starch (a prebiotic fiber) via the rice, which is good for gut health! I limited the chickpeas to the right low FODMAP portion!

Russ and I enjoyed this last night with a small side of homemade sweet potato fries and a chicken burger.  Sooo…good.

I don’t know about you…but I try to have at least 2 fresh herbs in my fridge at all times. I love the punch of flavor and freshness they provide to any dish. In this recipe I used fresh mint and flat leaf parsley.  Perfection!

I add mint to my chicken burgers and salads all the time.  In fact, these herbed chicken burgers are one of our summertime favorites.

Okay…before I jaunt off to Maine. Here is the easy recipe for you.

Mediterranean Rice Salad

Category: Low FODMAP Sides

Mediterranean Rice Salad


  • Serves 4 (limit to 1/4 cup chickpeas per serving for low FODMAP elimination diet)
  • 2/3 cup chopped flat leaf parsley
  • 2 tablespoons chopped fresh mint leaves
  • 10 grape tomatoes, cut in quarters
  • 2 tablespoons fresh squeezed lemon juice
  • 1 cup canned chickpeas, drained and rinsed
  • 2 cups cooked brown rice (can sub in cooked quinoa)
  • 1/4 cup olive oil
  • Salt and pepper, to taste


  1. Add ingredients to a medium size bowl, stir to blend.
  2. Enjoy at room temperature or cool.


3 replies on “Mediterranean Rice Salad

Comments are closed.