Eat the rainbow with this Low FODMAP Rainbow Quinoa Salad. It’s filled with whole-grain quinoa, fresh veggies
Hey there, low FODMAP friends!
Today’s Low FODMAP Rainbow Quinoa Salad just screams warm weather! Give me a bowlful of fresh, colorful veggies mixed with whole-grain quinoa and a light Asian-inspired dressing and this girl is one happy camper. (Quite literally. I’m thinking about bringing some of this on our camping trip next week.) 🙂
This recipe makes a decent amount, so I think it’s great for potlucks or grill-outs. It’s also not mayo-based (which doesn’t always play nice with summer). And, it’s plant-based, vegetarian, vegan, dairy-free, egg-free and if you use tamari, gluten-free. Uff-da
You can serve this salad at room temperature, but I personally think it’s even better after an hour or two in the fridge. I like it chilled and I think these types of dishes are always better when the flavors have a chance to commingle a bit.
Some Notes About Quinoa
If you’re not familiar, quinoa (pronounced KEEN-wah) is a “whole grain” originating from South America. It’s botanically a seed, but in the nutrition world we classify it as whole grain.
Quinoa in the US is available in white, red, black or tri-color (a mix of all three). In it’s uncooked form, quinoa looks like little round seeds. When it’s cooked, it kind of resembles tiny fish eyes. 🙂 It has a slight nutty, but overall neutral flavor which is perfect for acting as a base in lots of other dishes.
To help survive in nature, quinoa produces a protective coating containing a bitter-tasting compound called saponin. Some quinoa products available in the US come pre-rinsed to help remove the saponins prior to eating. However, others suggest a quick rinse under running water to help remove any bitterness. The packaging will typically say, but if not, a quick rinse won’t hurt.
Enjoy this salad on it’s own for a pretty substantial, light meal. (<– oxymoron much? 🙂 ) Or, serve it with a source of lean protein. I think it’s especially delicious with grilled shrimp or, one of my new favorites, pan-fried tempeh, to keep things plant-based.
I also think serving this salad with a side of orange segments or pineapple chunks would pair nicely. The low FODMAP servings of each are:
- Orange: 1 medium or 130 grams
- Pineapple: 1 cup, chopped or 140 grams
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.
- 1 cup dry quinoa
- 2 cups water
- 1 cup shredded red cabbage
- 1 cup diced zucchini
- ½ cup diced red bell pepper
- ¼ cup chopped cilantro
- ½ jalapeño, minced
- 4 green onions, green parts only, chopped
- ¼ cup reduced sodium tamari sauce (or soy sauce)
- 2 tsp. toasted sesame oil
- 1 Tbsp. rice vinegar
- ½ tsp. ground ginger
- ¼ tsp. red pepper flakes
- Salt, to taste
- Bring water and quinoa to a boil in a medium saucepan over medium-high heat. Reduce heat to low and simmer for 15 minutes or until the water is absorbed. Remove quinoa from heat and fluff with a fork.
- Place cooked quinoa, red cabbage, zucchini, red pepper, cilantro, jalapeno, and green onions (green parts only) in a large bowl. Set aside.
- In a small bowl, whisk together tamari sauce, sesame oil, rice vinegar, ground ginger, and red pepper flakes. Pour salad dressing over quinoa mixture and stir to mix.
- Season mixture to taste with salt. Serve or chill in the refrigerator until ready to eat.
Quinoa: Depending on the brand, quinoa may need to be rinsed and drained prior to cooking.
Red Cabbage: A low FODMAP serving is 3/4 cup or 75 grams.
Zucchini: A low FODMAP serving is 1/3 cup or 65 grams.
Keywords: Whole grain, grain salad, gluten free