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    Home » Low FODMAP Recipes » Low FODMAP Rainbow Bliss Bowls

    Low FODMAP Rainbow Bliss Bowls

    Published: Aug 16, 2018 | Updated: Apr 9, 2020 by Em Schwartz, MS, RDN

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    Low FODMAP Rainbow Bliss Bowls
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    Yummy Low FODMAP Rainbow Bliss Bowls include roasted broccoli and red cabbage, hearty quinoa, crunchy red pepper, and a delicious turmeric-tahini dressing.

    Two wooden bowls filled with low FODMAP rainbow bliss bowls or quinoa with roasted broccoli, cabbage, red pepper, and optional tempeh. There is also a small wooden dish filled with turmeric-tahini dressing.

    While in Lembongan for Yoga Teacher Training, it seemed like “bowls” were EVERYWHERE. Many of the restaurants we went to had some form or another on their menu: bliss bowls, power bowls, Buddha bowls, smoothie bowls, etc. I loved it!

    Why? As much as I love a good recipe, many of my daily “real-life” eats are really just a bunch of simple, wholesome components thrown together to make a meal. 🙂

    With the exception of smoothie bowls, most other Bali bliss bowls contained a whole grain, lots of veggies, a source of healthy fats (like avocado, nuts, seeds, olives), and a yummy plant-based dressing. And, I thought this was an easy formula for creating a nutrition-packed meal when I got back home.

    When I arrived back in the States, I quickly created these Low FODMAP Rainbow Bliss Bowls and have been eating them on repeat ever since. I like to make this recipe on Sunday, divide the bowl ingredients into four containers, and stick them in the fridge for an easy, Low FODMAP meal that’s ready to grab and eat.

    Note: I have been keeping the dressing separate when I prep and store these meals, but that’s just a personal preference. 🙂

    So, what’s in these bowls? They’re a low FODMAP combination of some of my favorite Bali bliss bowl components including roasted broccoli and red cabbage, hearty quinoa, crunchy red pepper, and a satisfying turmeric-tahini dressing. Yum!

    Two low FODMAP rainbow bliss bowls topped with a drizzle of turmeric-tahini dressing

    FODMAP Stacking

    As this bowl contains several ingredients (broccoli, red cabbage, and tahini) that when eaten in larger than recommended servings may trigger IBS symptoms, I wanted to chat a bit about FODMAP stacking.

    Don’t get me wrong the Monash App is an invaluable tool for us low FODMAP-ers and I can’t recommend it enough as a resource to use. But, unless you’re working at Monash University and have access to their FODMAP lab and/or all of their data, it’s really difficult to know if a recipe or meal is truly low FODMAP due to FODMAP stacking, or the cumulative effects of foods containing FODMAPs.

    The Low FODMAP Diet is designed for us to be able to eat multiple low FODMAP or ‘green’ servings of food at a time, but when you start to do, especially when you include multiple foods from the same food group, there could be enough overall FODMAPs to “overflow your bucket” and trigger symptoms.

    A close up low FODMAP rainbow bliss bowls filled with quinoa, roasted broccoli, red cabbage and red pepper (in low FODMAP servings). They're also topped with optional tempeh.

    One strategy to help prevent this is to decrease the serving sizes, especially of those foods that when eaten in larger quantities do have the potential to trigger symptoms (e.g., a food that moves from ‘green’ to ‘yellow’ or ‘red’ in larger servings on Monash app).

    For example, broccoli and red cabbage both have the potential to cause symptoms in larger quantities. According to Monash, you can safely enjoy either in a ¾ cup or 75-gram servings. However, since they both fall into the same food group (vegetables) and are both cruciferous veggies, I decided to decrease the amount per serving in these low FODMAP Rainbow Bliss Bowls to help prevent us from going over that low FODMAP limit.

    An overhead shot of two low FODMAP rainbow bliss bowls and a small wooden dish filled with turmeric-tahini dressing. All are sitting on a white marble slab and there is a dark gray text overlay that reads low FODMAP rainbow bliss bowls in the white space. At the very bottom it also reads FUN WITHOUT FODMAPS.
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    Hand holding a Low FODMAP Rainbow Bliss Bowl

    Low FODMAP Rainbow Bliss Bowls


    • Author: Em Schwartz, MS, RDN
    • Total Time: 35 minutes
    • Yield: 6 1x
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    Description

    Yummy Low FODMAP Rainbow Bliss Bowls include roasted broccoli and red cabbage, hearty quinoa, crunchy red pepper, and a delicious turmeric-tahini dressing.


    Ingredients

    Scale

    Rainbow Bliss Bowl

    • 2 cups (200 grams) broccoli florets
    • 2 tsp. coconut oil
    • 2 cups (200 grams) shredded red cabbage
    • 1 Tbsp. coconut oil
    • 1 cup dry quinoa, rinsed
    • 2 cups water
    • 1 red bell pepper (about 1 cup), seeded and diced
    • 6 servings favorite cooked protein food (tempeh, chicken, salmon, etc.), optional

    Turmeric-Tahini Dressing

    • ¼ cup extra virgin olive oil
    • ¼ cup lemon juice
    • ¼ cup tahini (sesame seed paste)
    • 1 tsp. ground turmeric
    • ⅛ tsp. cayenne pepper, optional
    • Sea salt, to taste

    Instructions

    1. Preheat oven to 425°F. Line two baking sheets with aluminum foil or coat with nonstick cooking spray.
    2. In a medium bowl, toss broccoli with 2 tsp. coconut oil. Spread evenly onto one of the baking sheets. In the now empty bowl, toss cabbage with 1 Tbsp. coconut oil. Spread evenly onto the other baking sheet. Roast broccoli and cabbage, stirring occasionally, for 20 minutes or until fork tender and just starting to brown. Remove from oven and set aside.
    3. Meanwhile, cook quinoa. Place quinoa and water into a medium saucepan. Bring to a boil over high heat. Reduce heat and let simmer for 15 minutes or until water is absorbed. Remove from heat, cover and let sit for 5 minutes, before fluffing quinoa with a fork. Set aside.
    4. In a small bowl, whisk together olive oil, lemon juice, tahini, turmeric, and optional cayenne pepper. Season to taste with salt. If you’d like a thinner dressing, stir in 1-3 Tbsp. water depending on the desired consistency. Set aside.
    5. To assemble, place ⅙ of each of the following into bowls: cooked quinoa, roasted broccoli, roasted cabbage, diced bell pepper, and optional protein food. Serve each bowl warm or cold with 2 Tbsp. dressing.

    Notes

    Broccoli: A low FODMAP serving is a ¾ cup or 75 grams

    Red Cabbage: A low FODMAP serving is a ¾ cup or 75 grams.

    Tahini (or Sesame Seed Paste):  A low FODMAP serving is 1 Tbsp. or 20 grams.

    • Prep Time: 15 mins
    • Cook Time: 20 mins
    • Category: Main Dish
    • Method: Bake, Stovetop
    • Cuisine: Plant-Based

    Keywords: plant-based, entree, meal idea,

    Did you make this recipe?

    Tag @funwithoutfodmaps on Instagram and hashtag it #funwithoutfodmaps

    A close up of low FODMAP rainbow bliss bowls. A light gray rectangular overlay is at the top of the image with dark gray text reading low FODMAP rainbow bliss bowls.
    37
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    Reader Interactions

    Comments

    1. Laura says

      September 13, 2019 at 12:37 pm

      I’m wondering if there is a typo about the recipe? At the top it says 6 servings, and it definitely looks like 6 servings of protein and dressing, but then for serving at the end of the recipe, it says to put “¼ of each of the following into bowls”, which would give 4 servings rather than 6.

      Reply
      • Em Schwartz, MS, RDN says

        September 16, 2019 at 8:30 am

        Whoops! Yes, this makes 6 servings. Thanks for catching that, Laura!

        Reply
    2. Jan says

      May 17, 2019 at 7:49 am

      Hi – I’ve just tripped over your lovely recipe, but I was wondering which protein you used in the bowls you picture? It looks yum. Thanks!

      Reply
      • Emily says

        May 17, 2019 at 11:55 am

        Great question, Jan! I believe it was my Maple Soy Glazed Tempeh: https://funwithoutfodmaps.com/low-fodmap-maple-soy-glazed-tempeh/ 🙂

        Reply
    3. Meg A. says

      January 15, 2019 at 10:39 am

      How do you convert your recipes for the Instant Pot? I have IBS-D and sometimes IBS-C and I dislike cooking unless I can use my Instant Pot. I don’t know how to convert recipes for my Instant Pot Ultra. Typically, I just find recipes already converted.

      Reply
      • Emily says

        January 15, 2019 at 11:26 am

        Great question, Meg! It really depends on the recipe. I usually come up with a recipe idea, consult Instant Pot cooking times for a rough time estimate (my biggest concern is usually making sure meat/chicken is cooked long enough), and then test the recipe several times, making modifications as needed. I will continue to develop low FODMAP Instant Pot recipes, but in the meantime, you could also try modifying non-low FODMAP Instant Pot recipes to be lower in FODMAPs by substituting low FODMAP ingredients (like low FODMAP broth for regular broth, leek leaves for onions, etc.). It’s not fool-proof, but it’s a place to start. 🙂 Wishing you the best!

        Reply
      • Emily says

        January 15, 2019 at 11:31 am

        Here is another helpful article about converting recipes to be Instant Pot-friendly: https://www.tasteofhome.com/article/how-to-make-any-recipe-work-with-your-instant-pot/

        Reply
    4. Amy says

      August 20, 2018 at 10:54 am

      These low FODMAP bliss bowls look absolutely fantastic! I especially love how colourful they are. I feel like it’s going to make lunch feel particularly fancy. Can’t wait!

      Reply
      • Emily says

        August 20, 2018 at 8:56 pm

        Thanks, Amy! I sometimes feel like lunch is the forgotten meal. Might as well make it feel a little fancier! 😉

        Reply

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