Whole Grain Basmati Ring FODMAP Recipe
Today I’d like to talk to you about FODMAP, a type of diet suitable for sensitive or irritable intestines. Nowadays, over 200 million people worldwide have issues related to irritable bowel syndrome. Low FODMAP ingredients can help us 75% of the time.
Awareness of food and learning to manage such a bothersome issue by choosing low FODMAP ingredients, even if vegetarian or vegan.
If you’re closely interested in the topic or can’t find a tip for your capricious intestine, I recommend a simple and exhaustive book with 50 low FODMAP recipes.
Recipes by us bloggers from the Cucina Mancina community, the book “Low FODMAP” by Gribaudo edition
Other FODMAP recipes
- Difficulty: Easy
- Cost: Cheap
- Preparation time: 20 Minutes
- Portions: 4 people
- Cooking methods: Stovetop
- Cuisine: Healthy
Ingredients
- 1 cup soy milk
- 1/4 cup whole grain rice flour
- 1.5 tbsp extra virgin olive oil
- 1 pinch nutmeg
- 1 pinch sea salt
- 3.5 oz pumpkin (cooked pulp)
- 1.25 cup whole grain rice (long-grain Italian)
- 7 oz pumpkin (cooked)
- 7 oz radicchio (cooked)
- 3.5 oz chestnuts
- 0.5 tbsp extra virgin olive oil
- 1 pinch herbs
- 1 tbsp hemp (shelled)
- 1 pinch sea salt
- 1 pinch pepper
- 1 shallot
- 2 drops lemon juice
Tools
- silicone ring mold
- rice cooker
Preparation
Prepare the pumpkin béchamel:
Rinse the basmati rice well and soak it in water with a few drops of lemon for a couple of hours.
Cook the whole grain Italian long-grain rice by absorption at a ratio of 1:1.5, with 360 g of water for about 25 minutes until fully absorbed.
Meanwhile, wash, cut the radicchio into pieces, and blanch it in boiling water for 10 minutes until cooked.
Drain the radicchio, slice the shallot, and sauté with a drizzle of extra virgin olive oil. Add the radicchio and let it soak up flavors, seasoning with salt.
In a bowl, mix the rice with the béchamel, the pumpkin pieces, the radicchio, and the crumbled chestnuts. Adjust the flavor and also add the shelled hemp and lemon drops.
Line a ring mold with plastic wrap (without PVC) and fill well with the rice, leveling with the back of a spoon. Chill in the refrigerator for half an hour to firm up, then flip the ring onto a serving plate.
Dust again with chestnuts and hemp and warm slightly before serving.
Notes
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