Low FODMAP Asian Quinoa Bowls

Low FODMAP Asian Quinoa Bowls

Published on Friday, January 12, 2024 by Jessie Hulsey

Asian Quinoa Bowls: A Flavorful Kickstart to a Healthy New Year

Step into the New Year with a burst of flavor and a commitment to nourishing resolutions with our Asian Quinoa Bowls featuring a Thai Peanut Sauce. 

Packed with vibrant, plant-based goodness, these vegetarian bowls combine wholesome ingredients that will help you increase your produce intake. Picture a medley of quinoa, edamame, red cabbage, carrots, and crisp cucumbers, all combined to create various colors, textures, and tastes. Topped with a generous sprinkle of peanuts for that extra crunch, these bowls are an easy meal for the start of the new year!

Veggie-Fueled Resolutions

Boosting your vegetable intake isn't just a preference; it's a game-changer for overall health. Packed with an array of vitamins, minerals, and antioxidants, vegetables offer a potent cocktail of nutrients that support various bodily functions. Increasing your vegetable consumption improves digestion, thanks to the fiber content promoting a healthy gut. These vibrant plant-based powerhouses also play a crucial role in maintaining a healthy weight, as their low-calorie density allows for satisfying, nutrient-rich meals. 

In addition, the diverse phytonutrients found in vegetables have been linked to reduced inflammation, enhanced immune function, and a lowered risk of chronic diseases. So, by loading up on vegetables, you're not just adding color and flavor to your plate but also investing in a better foundation for a healthier and happier you.

Plant-Based Power: Quinoa 

Quinoa, the versatile and nutrient-packed ancient grain, takes the spotlight as a stellar Low FODMAP option and a plant-based nutrient powerhouse. Known for being a complete protein source, quinoa is a go-to choice for individuals seeking a meat-free source of amino acids. What makes it even more appealing is its Low FODMAP status, making it gentle on the digestive system for those with sensitive stomachs. 

Bursting with a complete amino acid profile,  quinoa supports muscle health and provides a satisfying and hearty addition to meals. So, whether embracing a plant-based lifestyle or navigating a Low FODMAP journey, quinoa effortlessly earns its place as a nutritious, gut-friendly star on your plate.


Our Asian Quinoa Bowls are completely versatile, so feel free to make variations to suit your preferences. For an extra protein punch, consider adding tofu or tempeh, both vegetarian options, to make your bowls more satisfying. Craving a touch of sweetness? Swap out regular peanuts for maple-roasted ones, infusing a delightful hint of sweetness to each bite. Experiment with different Low FODMAP vegetables, like bok choy or green bell peppers, to tailor the bowl to your taste preferences while ensuring digestive comfort. 


To maintain the freshness and flavors of our Asian Quinoa Bowls with Thai Peanut Sauce, proper storage is key. Once prepared, store any leftover portions in airtight containers in the refrigerator for up to 2-3 days. If you wish to extend the shelf life, consider storing the quinoa, vegetables, and sauce separately and assemble the bowls just before heating and serving. 

[[ recipeID=recipe-8lqvfwupt, title=Low FODMAP Asian Quinoa Bowls ]]

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Low FODMAP Asian Quinoa Bowls

Packed with vibrant edamame, crunchy red cabbage, crisp carrots, and refreshing cucumbers, this plant-powered dish is a wholesome and delicious meal perfect for an easy mealtime!

Servings: 4


  • Prep Time: 10 mins
  • Cook Time: 15 mins
  • Total Time: 25 mins




For the Asian Quinoa Bowls

  • 1 cup quinoa, rinsed
  • ½ teaspoon kosher salt
  • 1 cup English cucumber, sliced
  • 1 cup red cabbage, finely shredded
  • 1 cup edamame, frozen defrosted 
  • 1 cup carrot, shredded or grated 
  • Garnishes: peanuts, cilantro, green onions, lime wedges

5-Ingredient Peanut Sauce

  • ⅓ cup natural peanut butter, melted
  • 1 tablespoon pure maple syrup
  • 4 tablespoons low-sodium gluten-free soy sauce
  • 4 tablespoon rice vinegar
  • ⅓ cup warm water


  1. Place the quinoa along with 2 cups of water and salt in a medium saucepan. Cover, bring to a boil, then turn to low and simmer for 10 minutes. 
  2. Remove from heat and allow quinoa to rest for 5 minutes. 
  3. Meanwhile, in a medium bowl, make the peanut sauce by whisking together the peanut butter, maple syrup, soy sauce, rice vinegar and warm water until smooth.
  4. Fluff the quinoa with a fork. Add the quinoa, cabbage, edamame, cucumbers and carrots to a large bowl. Pour the peanut sauce over bowls. 
  5. Top with peanuts, cilantro, green onions, and a lime wedge if desired, then serve immediately. Enjoy!

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 4

Amount Per Serving
Calories 377
% Daily Value*
Total Fat 14.3g 22%
Saturated Fat 2.6g 13%
Trans Fat 0g
Sodium 686.4mg 28%
Total Carbohydrate 45.9g 15%
Dietary Fiber 6.3g 25%
Sugars 8g
Protein 18.4g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:


Feel free to customize the bowl with your favorite Low FODMAP vegetables or protein choices for added variety.

Store leftovers in airtight containers in the refrigerator for up to 2-3 days, assembling just before serving to maintain optimal freshness.