Spring is approaching and so are all the BBQs, picnics, and potluck gatherings. 

While this is generally well received, it can be an intimidating invitation for people with GI issues. In these situations, I often suggest bringing a safe dish that you can eat. If you suffer from GERD or IBS/IBD this recipe is an easy, and delicious option that is also Low FODMAP.

What is especially nice about this salad is that it can be a side dish, or you can add a protein to make it the main event. Once you combine all the ingredients, it is a rainbow of colors, especially if you use tri-colored quinoa or multicolored tomatoes. I often have people asking me for the recipe or special requesting it as the dish I bring to pass. 

This is a versatile dish as you can add or remove ingredients easily based on preference and flavor. 

I have swapped out the quinoa for gluten-free pasta, added bell peppers with the tomatoes, and omitted the cucumber, as requested by a friend who doesn’t like them. If tomatoes are a trigger for you, simply swap them out and add something else! You can't go wrong with 4 grams of fiber per serving and loaded with vitamins and minerals from plant-based foods. 

I often add chicken sausage or garbanzo (chickpea) beans to kick up the protein content when making this a main dish. It also pairs nicely with some balsamic marinated chicken breast, or you can add some hummus to give it a lovely Mediterranean twist. No matter how you spin it you can’t go wrong with this salad.

Low FODMAP Zesty Quinoa Salad

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Servings: 6 Prep: 10 minsCook: 20 minsTotal: 30 mins

Ingredients

Dressing

1/4 cup olive oil

1 tsp cumin

2&nbsp;tablespoons&nbsp;lemon juice&nbsp;<em>1 large lemon</em>

1&nbsp;tablespoon&nbsp;golden balsamic vinegar or champagne vinegar

1&nbsp;teaspoon&nbsp;pure maple syrup

Kosher salt and black pepper&nbsp;<em>to taste</em>

Quinoa Salad

2&nbsp;cups&nbsp;cold cooked quinoa

2&nbsp;cups&nbsp;fresh spinach leaves&nbsp;<em>chopped</em>

1&nbsp;cup&nbsp;chopped cucumber

1&nbsp;cup&nbsp;halved grape or cherry tomatoes

1&nbsp;large avocado&nbsp;<em>pitted, peeled, and chopped</em>

Kosher salt and black pepper&nbsp;<em>to taste</em>

Optional ingredient – 1 can rinsed garbanzo beans/chickpeas

Instructions

1

First, make the dressing. In a small bowl or jar, whisk together the olive oil, cumin, lemon juice, vinegar, maple syrup, salt, and pepper. Set aside.

2

Cook quinoa according to the directions, remember it will expand so only use 1 cup uncooked. Allow to cool.

3

In a large bowl, combine quinoa, spinach, cucumber, tomatoes, and avocado.

4

Drizzle salad with dressing and gently stir until salad is coated with the dressing. Season with salt and pepper, to taste. Serve.

5

(Special note: if you have time to prepare a day ahead it tastes even better after marinating; do not add avocado until ready to serve as it will brown)

Nutrition Facts

Per serving

Calories
225

Fat
15.0g

Carbs
19.0g

Protein
4.0g

Fiber
4.0g

Sodium
19.0mg

Sugars
3.0g

Sat. Fat
2.0g

Notes

Optional Ingredients are not included in the Nutrient Analysis.