Low FODMAP Moroccan Millet Couscous Salad

Low FODMAP Moroccan Millet Couscous Salad

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Whole grains are simmered in spices and tossed with feta cheese, carrots, cucumbers, scallions, and craisins in this gluten-free and Low FODMAP Moroccan Millet Couscous Salad.

Low-FODMAP Moroccan Millet Couscous Salad

I recently came across a recipe in the local newspaper. This recipe became the inspiration for the salad I’m sharing with you today. Made with traditional wheat couscous and a bunch of high-FODMAP ingrediets, I still saw the potential for it to become a flavorful low-FODMAP dish. So I got to work.


My first job was to replace the couscous. Millet (recently approved as low-FODMAP by Monash) seemed like a good choice for the couscous. Millet also has small grains, similar to traditional couscous. I kept the carrots, cucumber, olives and feta, but replaced the raisins with a smaller amount of dried cranberries. Instead of garlic, I used garlic oil and also threw in some scallions, which was a delicious choice. I used pine nuts instead of chickpeas. Of course, I kept the lovely spices that the couscous is simmered in.

Low FODMAP Moroccan Millet Couscous Salad

The final dish came out amazing! I love the combination of flavors and textures. The complex spices and salty feta balance out the sweet, chewy cranberries and cool, crisp cucumber. I’ve been eating this Low FODMAP Moroccan Millet Couscous Salad as a main dish for lunch. Try throwing in some Basic Baked Tofu or grilled chicken for some protein. You can also serve it as a side dish. I was just thinking that this would make a great side for Grilled Chicken Satay Kabobs. Mmmm……you know, I think I’ll add that to next week’s menu!

You may enjoy these other low-FODMAP millet recipes from my collection:

Low FODMAP Moroccan Millet Couscous Salad
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Low FODMAP Moroccan Millet Couscous Salad

Whole grains are simmered in spices and tossed with feta cheese, carrots, cucumbers, scallions, and craisins in this gluten-free and Low FODMAP Moroccan Millet Couscous Salad.
Course Main Course, Salad
Cuisine Mediterranean
Keyword couscous, low-fodmap, millet, moroccan, vegetarian
Prep Time 20 minutes
Cook Time 20 minutes
Cooling Time 30 minutes
Total Time 40 minutes
Servings 6 people

Ingredients

  • 1 cup hulled millet (I like Bob’s Red Mill)
  • 2 cups water
  • 1 teaspoon ground coriander
  • 1 teaspoon ground turmeric
  • 1/2 teaspoon ground cumin
  • 3/4 teaspoon salt, divided
  • 1/2 teaspoon ground black pepper, divided
  • 1 cup shredded carrots
  • 1 cup diced cucumber
  • 4 scallions, thinly sliced (green parts only)
  • 1 cup crumbled feta cheese
  • 1/2 cup halved green or kalamata olives
  • 6 tablespoons sweetened dried cranberries
  • 1/2 cup toasted pine nuts
  • 1/4 cup apple cider vinegar
  • 1/4 cup FODY Garlic Infused Oil

Instructions

  • Combine the millet, water, coriander, turmeric, cumin, 1/2 teaspoon salt and 1/4 teaspoon pepper in a large sauce pan. Bring to a boil over high heat. Reduce heat and simmer, covered, 15 – 20 minutes, until most of the water is absorbed. Remove from heat, keeping covered, and let steam 10 minutes. Cool. (To speed up cooling – spread hot millet out on a cookie sheet and let cool to room temperature.)
  • Once millet has been cooked and cooled, transfer to a large bowl. Toss with the carrots, cucumber, scallions, feta, olives, sweetened dried cranberries and pine nuts.
  • Make the dressing by whisking the vinegar, oil, 1/4 teaspoon salt and 1/4 teaspoon pepper together in a small bowl. Toss dressing with the millet and vegetable mixture.
  • Serve salad at room temperature or chilled.
Low FODMAP Moroccan Millet Couscous Salad

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5 Comments

  1. I love how colorful and vibrant this salad is! I've never had cous cous (mainly because it traditionally uses wheat, which is a celiac no no), but this salad definitely makes me want to try it out!

     
  2. I hope you do get a chance to try this recipe – you won't be disappointed! Thanks for the comment!

     
  3. How long can you keep this dish in the fridge? And can you freeze it?

     
    • This dish keeps in the fridge for a couple of days. I do not recommend freezing this salad since it contains ingredients that do not freeze well, like cucumber and scallions. These veggies will become soggy when thawed.

       
  4. Pingback: 30 low FODMAP salads recipes: dietitian approved - THE IBS DIETITIAN

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