Feel fabulous this holiday season and year with this fresh and easy Low FODMAP Salad with Cherry Tomatoes, Bell Peppers, and Forbidden Rice.

Note: I received a free copy of The 21-Day Tummy Cookbook: 150 All-new recipes That Shrink, Soothe, and Satisfy to review and share with my readers and clients. I was not compensated to write this post. As always my reviews and opinions are 100% my own..

This post also contains affiliate links. I will get a small commission, at no additional cost to you, if you purchase the cookbook. Thank you for your support!

The holiday season is just starting to get into full swing. If you’re anything like me, this is the time of year you might indulge (a little) more than usual, yet still want to keep your waistline from expanding AND feel great at the same time–>i.e. full of energy, but not full of bloat!

That’s where this delicious bloat-busting Low FODMAP Salad with Cherry Tomatoes, Bell Peppers, and Forbidden Rice Salad {vegan, gluten-free} comes in handy. The recipe is from the 21-Day Tummy Cookbook: 150 All-new recipes That Shrink, Soothe, and Satisfy, by Liz Vaccariello and Kate Scarlata.

I have to say that I absolutely LOVE this salad, and I know you will too! Forbidden Rice is one of my favorites (check out my luscious dessert, Forbidden Rice with Nectarines and Maple Coconut Cashew Cream!}.

Rich in anthocyanins and health-promoting phytochemicals, Forbidden Rice has a lovely nutty texture with just a hint of sweetness to it, plus, it’s a good source of magnesium, a mineral that many fall short on.

Read more about the importance of magnesium here: 8 Tasty Foods High in Magnesium You Should Be Eating.

Easy. Affordable. Delicious.

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Forbidden Rice Salad Recipe in a white bowl with fresh herbs in the background

Forbidden Rice Salad W/ Tomato, Bell Pepper, & Cilantro

Fresh, fast, and chock full of nutrients, this Cherry Tomato and Forbidden Rice Salad makes a delicious main dish or simple side to enjoy any time of the year!
5 from 1 vote
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Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 45 minutes
Servings: 4 servings


  • 2/3 cup black rice, Forbidden Rice or Black Japonica
  • 5 cups water
  • 3/4 teaspoon salt
  • 1 teaspoon grated lime zest
  • 3 tablespoons fresh lime juice
  • 2 tablespoons ginger juice*
  • 1 tablespoon plus 1 teaspoon extra-virgin olive oil
  • 8 ounces large cherry tomatoes, halved
  • 1 yellow bell pepper, diced
  • 1/3 cup fresh cilantro


  • Cook the rice: In a large saucepan, combine the rice, water, and 1/2 teaspoon of the salt. Bring to a boil over high heat, then reduce to a high simmer, partially cover, and cook for 35 to 45 minutes, or until the rice is tender. Drain well.
  • Chop the vegetables: Cut cherry tomatoes in half, chop bell pepper into small, bite size pieces, loosely chop cilantro.
  • Make the dressing: Whisk together the lime zest, ginger juice, oil, and the remaining 1/4 teaspoon salt in a medium to large serving bowl.
  • Make the salad: Add the warm rice to the dressing in the bowl and toss to combine. Let the rice cool for about 10 minutes.
  • Add the tomatoes, bell pepper, and cilantro to the rice. Toss again. Serve at room temperature or chilled.


Ingredient Swaps

  • Not a cilantro lover? Use any favorite fresh herbs in season.
  • Swap the lime juice/zest with lemon juice/zest.
* To make ginger juice grate about 3 inches of fresh ginger and then press it in a fine-mesh sieve to extract the juice. You can also by ginger juice in bottles.
Reprinted with permission from Reader's Digest. Copyright © 2014 by the Reader's Digest Association, Inc.


Serving: 1cup | Calories: 172kcal | Carbohydrates: 29g | Protein: 3g | Fat: 5g | Saturated Fat: 1g | Sodium: 464mg | Potassium: 269mg | Fiber: 2g | Sugar: 2g | Vitamin A: 425IU | Vitamin C: 71.3mg | Calcium: 26mg | Iron: 1mg
EA Stewart, RD | Registered Dietitian Nutritionist
Course Salad, Side Dish
Cuisine American, Gluten Free, Low FODMAP, Mediterranean, Vegan
Keyword easy rice salad, Forbidden rice recipes
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Recipe Rating


  1. Mine are nuts such as pecans and fruits such as avocados and pomergrantes

  2. Emily Smith says:

    I like fruit smoothies with protein powder and greek yogurt, I also add kale to a lot of meals I eat.

  3. I start my day with a mix of GF oatmeal and quiona flakes to which I add a teaspoon of coconut flour, maple syrup, and Qia (which is a mix of hemp, chia, and buckwheat). I top it with walnuts and enjoy egg whites on the side. Keeps me going all morning. Love forbidden rice…will try this recipe soon! Hope to win the box….have never won anything in my life:-(

  4. Marilyn Barnes says:

    I plan on eating veggies and lean protein during the holiday stress. And your salad is beautiful!

  5. Brittany Koelmel says:

    I eat a tomato everyday with nice balsamic! It really refreshes me and makes my body feel happy:)

  6. Actually I rely on protein shakes!

  7. Georgiana says:

    Kale smoothies keep me energized during the holidays. Yum!

  8. I drink only water and add electrolyte powder to keep me hydrated and energized for my workouts. Thanks!

  9. I eat a lot of living produce of fresh fruits and vegetables and whole grains to keep me energized!

  10. I love fruit and veggie platters

  11. Love, LOVE the lime in the rice!!! I’ve had black rice once, and I didn’t read the directions and totally messed it up. I need to try again and this recipe is just the one. Yes, I may, perhaps, have been indulging just a bit much. Luckily the new gym in Carlsbad is open and I’ve been working to get there a few times a week.
    The Balance Box looks fabulous too!! Throwing my name in the ring!! 🙂

  12. Fruit, quinoa, lean meats, veggies! <3

    I love how colorful that salad is! Definitely need to try making it!

  13. That rice salad looks oh so delicious! Loving the idea of the Balanced Box. I have some digestive issues and there are some great natural products out there.

  14. I make sure to drink tea and lots of whole foods like fruits veggies and lean proteins

  15. i noticed too much coffee can overwhelm me, so i like to add in cacao into my morning smoothies for great energy!

  16. That looks absolutely delicious and it’s so pretty! I love making fruit and veggie platters alot during the winter time. I love that its convenient it is also really healthy for me and my family. I also really love big salads!

  17. love the colors and must use this rice again

  18. Ali the Skinny GF Chef says:

    I’ve never had forbidden rice but I will now! Thanks for the lovely recipe and giveaway!

  19. I have never tried forbidden rice before and this looks like a great way to try it! Thanks!

  20. I’m super into the monthly boxes right now- so fun and great way to try different products or foods!

  21. I LOVE forbidden rice! It is such a beautiful grain to work with!
    To stay energized I am always amping up my healthy fat intake! All the raw nuts, coconut, and avocados please!

  22. Thanks so much for sharing my work, EA! The Balanced Box for a Digestive Peace of Mind has been so fun putting together–and has received fabulous reviews! I am so glad you featured a recipe from the soon to be released, 21 Day Tummy Cookbook too! All the recipes are low FODMAP and created with good health and a calm tummy in mind!
    Happy Holidays to you and all of your followers!

  23. this looks delicious! I totally should be eating low FODMaps, but I usually don’t 🙁 I hope I win this box to make it easier!