Red Rice, Beetroot & Lactose-Free Feta Salad
Packed with resistant starch, polyphenols and fibre, this vibrant salad is as kind to your gut microbiome as it is delicious.
Ingredients
- 200 g red rice (cooked the day before or chilled for at least 2 hours in the fridge)
- 250 g cooked beetroot (whole, roasted yourself or shop-bought plain cooked — no added vinegar)
- 100 g lactose-free feta
- 1 large handful of rocket or fresh spinach (approximately 40 g)
- 2 tablespoons sunflower seeds (20 g)
- 3 tablespoons extra virgin olive oil
- 1½ tablespoons fresh lemon juice
- 1 teaspoon balsamic vinegar (optional)
- 1 small bunch of fresh chives (approximately 15 g)
- A few fresh mint leaves (approximately 8–10 leaves)
- 1 pinch of fine salt
- 1 pinch of freshly ground black pepper
- 1 pinch of ground cumin (optional, for a warm note)
Instructions
Preparation Steps
-
Prepare the rice in advance (ideally the day before). Rinse 80 g of dry red rice under cold running water until the water runs clear. Cook it in a large pan of lightly salted boiling water according to the packet instructions (generally 35 to 40 minutes). Drain, spread it out on a baking tray or in a large dish, and leave it to cool completely at room temperature before transferring to the fridge for at least 2 hours. This chilling process encourages the formation of resistant starch, which is beneficial for your gut microbiome.
-
Prepare the beetroot. If using raw beetroot, wrap it in foil without peeling and roast in the oven at 180 °C (fan 160 °C / gas 4) for 45 to 55 minutes, until a knife slides in easily. Leave to cool slightly, then peel (wearing gloves to avoid staining your hands) and cut into roughly 1.5 cm cubes. If using shop-bought plain cooked beetroot (with no added vinegar or salt), simply drain and cut into cubes of the same size. Set aside.
-
Make the dressing. In a small bowl, whisk together the olive oil, fresh lemon juice, and balsamic vinegar if using. Add the ground cumin, a pinch of salt, and a pinch of pepper. Whisk with a fork until you have a smooth emulsion. Taste and adjust the acidity to your liking.
-
Chop the fresh herbs. Using kitchen scissors, finely snip the chives into small pieces roughly 5 mm long. Pick the mint leaves and roughly chop them. Set aside separately.
-
Assemble the salad. Place the chilled red rice in a large salad bowl. Add the beetroot cubes, then the rocket or spinach leaves. Pour the dressing over everything and toss gently to coat all the ingredients evenly, taking care not to crush the beetroot.
-
Add the feta and toppings. Crumble the lactose-free feta by hand into rough chunks directly over the salad. Scatter over the sunflower seeds, snipped chives, and fresh mint. These additions bring crunch, freshness, and excellent nutritional value without weighing the dish down.
-
Serve straight away or leave to rest. The salad can be served immediately, but it is even better after 10 to 15 minutes at room temperature, allowing the flavours to meld together. If preparing ahead, keep the dressing and feta separate and add them at the last moment to preserve the texture.
🌿 Why This Recipe Is Gut-Friendly
- Chilled red rice: cooking and then cooling the rice converts a portion of the starch into resistant starch, a valuable fuel source for your beneficial gut bacteria, which ferment it and produce short-chain fatty acids (SCFAs) that support the intestinal lining.
- Beetroot: an excellent source of fibre and betalains, antioxidant pigments that interact positively with the gut microbiome. Its natural nitrates also support healthy circulation.
- Lactose-free feta: ideal for those who are lactose intolerant, it provides protein and calcium without the digestive discomfort associated with lactose, while retaining the nutritional qualities of a fermented cheese.
- Fresh herbs and olive oil: rich in bioactive compounds and unsaturated fats, they round out the nutritional profile and help support satiety.
- No onion, no garlic: this recipe uses chives instead, making it naturally gentler on sensitive digestive systems.
🟡 Low-FODMAP / IBS Adaptation
If you follow a low-FODMAP diet or have irritable bowel syndrome, here are the adjustments to make:
- Beetroot: limit your portion to 40–50 g maximum per serving (roughly 3–4 cubes), as beetroot becomes higher in FODMAPs above a 75 g serving. Use it as a colourful accent rather than a main component.
- Lactose-free feta: check the ingredient list to avoid any additives or marinades containing garlic or onion powder.
- Balsamic vinegar: omit it and replace with a little extra fresh lemon juice.
- Sunflower seeds: keep to 2 tablespoons (approximately 20 g) to stay within a well-tolerated portion.
- The remainder of the recipe — rice, rocket, olive oil, chives, and fresh herbs — is naturally low in FODMAPs and well suited to sensitive stomachs.