Rice with Feta Tomato & Spinach

Ever since I started writing this blog, I have planned on sharing this recipe. I’m not sure how one and a half years have gone by so fast! This rice recipe is another family favourite that my mom has been making for years. I like it as a side dish at dinner or I bring it to work for lunch. Recently when I was recipe testing this dish, one week I ended up eating it every day for lunch and didn’t get sick of it! I hope you enjoy it as much as I do 🙂

Onion or garlic infused oils are a great way to add a punch of flavour without FODMAPs. Click here to read about how to make infused oils. In this recipe, it’s optional to use an onion-infused or shallot-infused oil in place of regular olive oil.

I have tried a few different infused oils. FODY Foods recently sent me some foods to try, including a low FODMAP shallot-infused oil. I tried it in this recipe and it was really nice! I have also tried an onion-infused oil from Olive Me & Co in London, Ontario.

If you have already tested the FODMAP groups and can tolerate some onion or garlic, you could add some to this recipe! Dice them small and fry for a few minutes before adding the rice. Here is a great blog post about how to test FODMAPs. 

I think feta is my all-time favourite cheese. It is so versatile and delicious! If you are a big feta fan like me, check out this Egg Muffin Recipe and this Greek Quinoa Salad Recipe!

Feta is low FODMAP at half a cup, so you can eat up to half of this entire rice recipe and stay low FODMAP!

In Canada, many commercial stocks contain onion and/or garlic. GoBio has low FODMAP chicken broth powder and chicken bouillon cubes – I have found this brand in many different grocery stores in Ontario, Canada. However, please note that their no salt added chick bouillon cubes contain onion and are high FODMAP.

FODY sells low FODMAP foods online, including a chicken soup base and a vegetable soup base. This is the only low FODMAP vegetable broth I have found for sale in Canada.

It’s not necessary to buy stock! A recipe for low FODMAP chicken stock can be found here. Or here is a recipe for low FODMAP vegetable stock powder.

If you’re not sure how to de-seed a tomato, click here for a blog post with instructions! 

Rice with Feta Tomato & Spinach

This tasty rice recipe makes a great side dish or an easy lunch!

5 from 1 vote

Print Recipe Pin Recipe

Course Lunch, Main Dish, Side

Servings 8 servings

Ingredients

  

1x2x3x

• 2 cups chopped spinach, packed down lightly (approx. 5 oz)
• 1 cup chopped tomato, deseeded (approx. 2 roma tomatoes)
• 1 cup feta, small cubes
• 1 tbsp olive oil (option to use onion/shallot infused oil)
• 1.25 cup basmati rice
• 2 cups low FODMAP broth (chicken or vegetable)
• 0.25 cup dry white wine
• 1/2 teaspoon black pepper

Instructions

 

• Chop the spinach, tomato and feta into small pieces. Put to the side.
• Heat a large saucepan over medium heat. Pour in the oil. When the oil is hot, pour in the dry rice. Stir and let cook for a couple minutes until the rice starts to turn translucent.
• Pour in the broth and wine and stir. Bring to a boil and then reduce heat to low. Cover and let simmer for 15 minutes.
• Stir in the chopped spinach and cover. Cook for another 5 minutes, or until rice reaches desired softness.
• Remove from heat and stir in tomatoes, feta and pepper.
• Keep leftover rice in the fridge up to one week.

Notes

• Feta is low FODMAP at 1/2 cup. All of the other ingredients in this recipe are low FODMAP.
• If you use low sodium or sodium-free broth, you may want to add some salt to taste.
• Here is a link to instructions on how to de-seed a tomato https://www.taste.com.au/quick-easy/articles/how-to-deseed-a-tomato/Ikuq9NBO 

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Do you have a go-to lunch recipe? I’m always looking for new recipes to try!