Eat the rainbow with this Low FODMAP Rainbow Quinoa Salad. It’s filled with whole-grain quinoa, fresh veggies, and a delicious Asian-inspired dressing.
This colorful salad just screams summer. It’s so bright! Not only does it feature vibrant veggies, like purple cabbage, zucchini, and red bell pepper, but it also packs a nutritional punch with whole-grain quinoa.
This plant-based recipe makes eight servings, making it great for summer potlucks or grill-outs. It’s also not mayo-based, which doesn’t always play nice with warmer temperatures.
You can serve this salad at room temperature, but I think it’s even better after an hour or two in the fridge when the ingredients have had a chance to comingle.
Shopping list
To make this low FODMAP salad, add these ingredients to your shopping list:
- Quinoa (red, white, black, or tri-color) – 1 cup uncooked
- Red cabbage – 1 cup shredded
- Zucchini – 1 cup diced
- Red bell pepper – ½ cup diced (about ½ medium)
- Cilantro leaves – ¼ cup chopped
- Optional: Jalapeño – ½ medium, minced (optional)
- Green onions (green parts only) – 4
- Reduced-sodium soy sauce (or tamari) – ¼ cup
- Rice vinegar – 1 tablespoon
- Toasted sesame oil – 2 teaspoons
- Ground ginger – ½ teaspoon
- Optional: Red pepper flakes – ¼ teaspoon
Low FODMAP notes
In this section, I share information for certain ingredients that are either frequently asked about or that have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Jalapeños are low FODMAP in servings of 1 small pepper (or 29 grams). Larger servings contain higher levels of the FODMAP group, excess fructose. Chili also peppers contain capsaicin which can be a non-FODMAP trigger for some people. Avoid if you suspect spicy food is an issue.
Green onion tops – the green part of green onions – are low in FODMAPs and should be tolerated by most on the low FODMAP diet. Avoid the white bulb, which is high in FODMAPs. Learn more → Low FODMAP Garlic and Onion Substitutes.
Quinoa is a low-FODMAP whole grain and source of plant-based protein. White, red, and black quinoa have all been tested. The recommended low FODMAP serving is 1 cup cooked or 155 grams.
Red bell pepper is a FODMAP-free food. 3/2022 Update: Monash University retested red bell pepper and found it to contain FODMAPs. A low FODMAP serving of red bell pepper is now considered to be ⅓ cup or 43 grams. Larger servings contain moderate to high amounts of excess fructose. Peppers and chili peppers also contain capsaicin which can be a non-FODMAP trigger for some people. Avoid if you suspect spicy food is an issue.
Red cabbage is low FODMAP in servings up to ¾ cup or 75 grams. Larger servings contain higher amounts of fructan/GOS.
Soy sauce, or soya sauce, is low FODMAP in servings of 2 tablespoons or 42 grams. Soy sauce contains small amounts of wheat in levels that should be tolerated by most with IBS. If you require a gluten-free or wheat-free diet, tamari sauce is a suitable alternative.
To help prevent dishes from getting too salty, I prefer to cook with the reduced-sodium versions. Sodium (or salt) is a mineral and does not impact FODMAP (carbohydrates) levels.
Zucchini is low FODMAP in servings of ⅓ cup, chopped, or 65 grams. Larger servings contain greater amounts of fructans.
Instructions
To make this low FODMAP quinoa salad, simply:
Cook quinoa. Rinse quinoa. Transfer to a medium saucepan. Add water and bring to a boil over medium-high heat. Reduce heat to low and simmer for 15 minutes or until the water is absorbed. Remove quinoa from heat. Cover and let the quinoa sit for 5 minutes. Fluff with a fork.
Assemble the salad. Place cooked quinoa, red cabbage, zucchini, red pepper, cilantro, jalapeno, and green onions (green parts only) in a large bowl.
Make the dressing. In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, ground ginger, and red pepper flakes.
Mix. Pour salad dressing over quinoa mixture and stir to mix. Season with salt.
Serve warm or chill in the refrigerator until ready to eat.
Serve this with
We each have unique nutritional needs and preferences. To make this into a meal, consider serving this salad with a portion of:
- Lean protein like grilled shrimp or chicken
- FODMAP-free fruit like strawberries or grapes
- Low FODMAP dairy like a glass (1 cup) of lactose-free milk or almond milk.
Similar recipes
PrintRecipe
Low FODMAP Rainbow Quinoa Salad
- Total Time: 30 minutes
- Yield: 8
- Diet: Low Lactose
Description
Eat the rainbow with this Low FODMAP Rainbow Quinoa Salad. It’s filled with whole-grain quinoa, fresh veggies, and a delicious Asian-inspired dressing.
Ingredients
Salad
- 1 cup uncooked quinoa
- 2 cups water
- 1 cup shredded red cabbage
- 1 cup diced zucchini
- ½ cup diced red bell pepper
- ¼ cup chopped cilantro leaves
- ½ medium jalapeño, minced (optional); seeds can be removed for less heat
- 4 green onion tops (green parts only), sliced
Dressing
- ¼ cup reduced-sodium soy sauce (or tamari)
- 1 tablespoon rice vinegar
- 2 teaspoons toasted sesame oil
- ½ teaspoon ground ginger
- ¼ teaspoon red pepper flakes (optional)
Instructions
- Rinse quinoa. Transfer to a medium saucepan. Add water and bring to a boil over medium-high heat. Reduce heat to low and simmer for 15 minutes or until the water is absorbed. Remove quinoa from heat. Cover and let the quinoa sit for 5 minutes. Fluff with a fork.
- Place cooked quinoa, red cabbage, zucchini, red pepper, cilantro, jalapeno, and green onions (green parts only) in a large bowl.
- In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, ground ginger, and red pepper flakes. Pour salad dressing over quinoa mixture and stir to mix. Season with salt.
- Serve warm or chill in the refrigerator until ready to eat.
Notes
Low FODMAP Serving: One serving (1/8th recipe) should be low FODMAP based on ingredients. For more information on specific ingredients, please check out the “low FODMAP notes” section (in the post above the recipe) or refer to the Monash FODMAP app.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Salad
- Method: Stove
- Cuisine: American
Keywords: Whole grain, grain salad, gluten free
Sandy says
What about adding 1/4 cup peanuts?
Also, do you add the quinoa to the raw veggies while it’s still warm?
Em Schwartz, MS, RDN says
Hi Sandy, peanuts would be a great (low FODMAP) addition! I’m usually too impatient to wait for the quinoa to cool before adding, but if mixing warm quinoa with raw veggies doesn’t appeal to you, cool and then chill (in the fridge) the quinoa before adding for a truly cold salad. Best, Em
Madi says
I love this recipe! It is so tasty! The only reason I rated this 4 stars is because I think that if you add cherry tomatoes and or carrots it tastes a lot better! I also had to use regular quinoa because I could not find red quinoa. It works great for both kinds of quinoa. This is a really great base recipe but I definitely recommend adding the cherry tomatoes for sure!!
★★★★
Em Schwartz, MS, RDN says
Those sound like fun additions, Madi! I will have to give them a try sometime. Thanks for sharing!
Lochlan says
Awesome recipe! Really helpful 🙂
I made this in half measure, but I was just wondering whether it could be safely stored in the freezer if I made a full 8 serving batch?
★★★★★
Em Schwartz, MS, RDN says
Thanks, Lochlan! With all the veggies, I don’t think this recipe would be a good candidate for freezing.
Cristina says
This is absolutely delicious! Getting ready to make it for the second time tonight 🙂 Thanks for the recipe!
★★★★★
Em Schwartz, MS, RDN says
Thank you so much for sharing, Cristina!
Emily says
I tried this tonight and it was delicious! I added raisins and avocado, then mixed baby spinach through the whole thing. One of the best meals I’ve had in ages!
★★★★★
Em Schwartz, MS, RDN says
Those sound like delicious additions, Emily! Thanks for sharing! As an FYI to others, raisins and avocado do have low FODMAP servings. Check the Monash FODMAP app for the most current low FODMAP serving sizes. 🙂
Denise says
Such a great recipe! Will be trying out tonight, but I was wondering how many servings is this?
Emily says
Thanks, Denise! This makes roughly 8 (3/4 cup) servings.
Dulce says
It´s a beautiful salad!
But 1/4 cup tamari sauce was to much for me.
Thanks for all your recipes! Your website is a HUGE help for fodmappers!
Emily says
Thanks for the feedback, Dulce!
Amy says
This is such a great idea for summer! Mayo-based recipes always make me a little weary at summer events, so I’m thrilled to have an option that won’t be turning anyone’s tummy! The colours are also fantastic for summer.
Emily says
Thanks, Amy! I completely agree about mayo-based salads in summer. :S Love them, but not for grill-outs.