If you are on the low fodmap diet, you will love this low fodmap quinoa salad with rainbow vegetables that is yummy, gluten-free, and high in plant protein. Quinoa is cooked and cooled, then tossed with freshly chopped vegetables, including carrot, broccoli heads, cabbage, and cilantro.
Cilantro is one of my favorite fresh herbs to add into low fodmap Asian recipes and I must say I love the fresh citrusy taste of cilantro. It was also listed as a superfood on my viome gut test; thus, I try to incorporate cilantro into many meals.
The low fodmap quinoa bowl is served with an Asian inspired peanut dressing with ginger and lime for refreshing and zesty flavors that combine beautifully with quinoa. This low fodmap quinoa salad tastes best served chilled and can be meal prepped ahead of time for easy follow up lunches or dinners.
It is also the perfect side dish to bring to dinner parties or serve alongside a main dish. If you have a busy week, double the recipe so you can enjoy this for a healthy and easy lunch that you can take with you!
Monash University has tested all the ingredients, and they are low fodmap as long as you stay within the recommended serving size for each ingredient.
Ingredients for the Low Fodmap Quinoa Salad:
- 1 cup uncooked quinoa
- 2 cups water
- 1 cup sliced cabbage
- 1 medium carrot, chopped
- 1 cup broccoli heads, chopped
- 1/4 cup fresh cilantro, chopped
For the Peanut Dressing:
- 3 tbsp peanut butter (ensure no added high FODMAP ingredients)
- 3 tbsp coconut aminos
- 3 tbsp lime juice
- 1.5 tsp fresh ginger, grated
- 1 tsp red chili flakes (adjust to taste)
- 1.5 tbsp maple syrup
- 1.5 tsp tamari
Instructions:
- Cook the Quinoa:
- To cook quinoa, combine 1 cup of quinoa and 2 cups of water in a small pot.
- Bring to a boil, then reduce heat to low, cover, and let it simmer for 15 minutes or until all the water is absorbed.
- Remove from heat and let it sit until cool.
- Prepare the Salad Base:
- Combine the cooked quinoa, sliced cabbage, chopped carrot, chopped broccoli heads, and fresh cilantro in a large mixing bowl.
- Make the Peanut Dressing:
- In a separate bowl, whisk together the peanut butter, liquid aminos, lime juice, grated ginger, red chili flakes, maple syrup, and tamari until well combined.
- Toss and Serve:
- Pour the peanut dressing over the salad base.
- Gently toss until the dressing evenly coats the salad ingredients.
- Serve and Enjoy:
- Serve the salad chilled, garnished with extra cilantro and a sprinkle of red chili flakes if you like it spicy.
Notes:
- Store any leftover salad and dressing separately in airtight containers in the refrigerator for up to 2 days.
- Feel free to customize this salad with any of your favorite low fodmap vegetables and protein sources, such as chicken or tofu.
Enjoy this delicious and FODMAP-friendly quinoa salad with peanut dressing! It’s a perfect balance of flavors and textures that will satisfy and nourish you.
Anyone with irritable bowel syndrome will love this low fodmap salad full of liver cleansing vegetables that are great for fatty liver, IBS and optimal gut health. Eating a wide range of as many low fodmap plant foods is crucial for maintaining and feeding a diverse microbiome that is the cornerstone to a healthy gut.
A diverse plant-based diet with fiber-rich foods is essential to maintain good gut health. This is not frequently talked about as most people with SIBO and IBS are told to avoid high fodmap foods without adequate knowledge on the consequences of a low fodmap diet on long term gut health if it is followed for too long.
The low fodmap quinoa salad has 7 grams of fiber per serving, which should not cause digestive symptoms as the fodmap levels are all low; thus, no high fodmap foods will rapidly ferment in the small intestine. I highly recommend reading the book Fiber Fueled to understand the importance of eating fiber-rich plant foods for gut health and the beneficial bacteria that live in the large intestine.
This plant-based recipe is full of vegetables and grains. Consuming vegetables is associated with a reduced risk of developing fatty liver. There is a connection between IBS and fatty liver that many people are unaware of. I can’t stress enough how vital a healthy liver is for optimal gut health and preventing SIBO.
Fodmap content of the ingredients in the low fodmap quinoa bowl
According to the Monash Fodmap app, the following ingredients are all low fodmap in the following serving sizes:
- Quinoa – 1 cup
- Red Cabbage – 3/4 cup
- Carrot – 1 medium carrot
- Broccoli – 3/4 cup heads only
- Cilantro – 1 cup
- Peanut Butter – 2 tbsp
- Coconut Aminos – 1 tsp, 2.5 tbsp is moderate in the fructan fodmap and 3 tbsp and higher per serving is high fodmap. This recipe uses 3 tbsp which may contain a small amount of fructan fodmaps so reduce the amount used in this recipe if you are super sensitive, but most people should be fine.
- Lime Juice – 1 cup
- Red Chili Flakes – 1 tsp
- Maple Syrup – 2 tbsp
- Tamari – 2 tbsp
This recipe makes enough for three, so all the ingredients are in a low fodmap serving size.
Nutritional benefits of the low fodmap quinoa salad
Quinoa is the main ingredient in this fodmap friendly salad and is a complete protein that contains all the essential amino acids. I love to use quinoa in salads to ensure I get enough protein in my daily diet.
According to Cronometer, which is a fantastic app for tracking the macronutrient and nutritional value of foods and recipes, a serving size of this low fodmap quinoa salad with the dressing contains:
- calories: 384
- Protein: 14 grams
- Fat: 12 grams
- Carbohydrates: 51 grams
It is also rich in the vitamins b1, b2,b3, b5, b6, folate, A, C, K, and the minerals copper, iron, copper, manganese, magnesium, phosphorus, zinc, and sodium. The B vitamins and magnesium are crucial for energy production in the body.
Magnesium is among the most common nutritional deficiencies and is beneficial for insulin resistance. Manganese is a co-factor for the SOD enzyme to reduce inflammation in the body.
Enjoy this nutrient-dense low fodmap quinoa salad with 14 grams of protein per serving! You can always add more protein to this salad, such as tofu or chicken.
For more low fodmap recipes and meal ideas, be sure to check out my collection of 24 Low FODMAP Recipes.
Low Fodmap Quinoa Salad with a Zesty Ginger Peanut Dressing
Equipment
- 1 pot
- 1 chopping board and knife
- 1 small mixing bowl
- 1 medium salad bowl
Ingredients
- Salad Ingredients
- 1 cup quinoa uncooked
- 2 cups water
- 1 cup sliced cabbage
- 1 medium carrot
- 1 cup broccoli
- Peanut Dressing
- 3 tbsp peanut butter
- 3 tbsp coconut aminos
- 3 tbsp lime juice
- 1.5 tsp fresh ginger
- 1.5 tbsp maple syrup
- 1.5 tsp tamari
- 1 tsp red chili flakes
Instructions
- Place quinoa in a pot with the water. Bring to a boil then turn to low heat and let it cook for 15 mins. Remove from heat and set aside to cool.
- Thinly slice cabbage then chop in to smaller pieces. Chop carrot lengthwise into quarters then dice into small chunks. Finely chop the broccoli heads and cilantro.
- Place the chopped vegetables into a salad bowl with the cooked and cooled quinoa.
- Make the peanut dressing by finely chopping or grating the ginger and mixing all the ingredients together in a small bowl and whisking with a fork until combined.
- Toss the low fodmap quinoa salad with the peanut dressing then place in the fridge to chill before serving.
Nutrition
Also be sure to check out this low fodmap pad Thai with a yummy peanut dressing! These low fodmap quinoa fritters are delicious as well.
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