Recipe: Za'Tar Brown Rice

Chef Leon Rothera and Dietitian Dr Bridgette Wilson show you how to cook flavour packed, high fibre low FODMAP meals. In this episode, we show you a spice mix and a simple, easy-to-throw-together healthy wholegrain and vegetable dish.



Recipe


ZAA’TAR

2 tbsp sesame seeds

1 tbsp sumac

1 tbsp oregano

2 tbsp marjoram

rock salt to taste


BROWN RICE

400g cooked brown rice (200g dry weight)

1 tbsp zaa’tar

Half a lemon

1 tbsp garlic infused olive oil


SMOKEY PAPRIKA BAKE

1 skin-on carrot

Half small red cabbage

1 red pepper

Courgette

10 cherry tomatoes

Fresh thyme

Fresh parsley

1 tbsp Alpro soya alternative to plain yogurt


PARSLEY CRUST

Schär White or Brown Ciabatta Rolls*

Garlic-infused olive oil

Fresh parsley

100g goats cheese – crumbled over the top before baking *Schär are the only gluten-free brand in the UK to have had their products tested and certified by Monash University as suitable for a low FODMAP diet.