Low FODMAP Rainbow Quinoa Salad

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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.

Bowl of Low FODMAP Rainbow Quinoa Salad

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.

Bowl of Low FODMAP Quinoa Salad

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.

Low FODMAP Rainbow Quinoa Salad

Serving Suggestions

Enjoy this salad on its 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
Print
Low FODMAP Rainbow Quinoa Salad

Low FODMAP Rainbow Quinoa Salad


  • Author: Em Schwartz, MS, RDN
  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 minutes
  • Yield: 8
  • Category: Salad
  • Method: Stove
  • Cuisine: American

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

  • 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

Instructions

  1. 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.
  2. Place cooked quinoa, red cabbage, zucchini, red pepper, cilantro, jalapeno, and green onions (green parts only) in a large bowl. Set aside.
  3. 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.
  4. Season mixture to taste with salt. Serve or chill in the refrigerator until ready to eat.

Notes

Quinoa: Depending on the brand, quinoa may need to be rinsed and drained prior to cooking.

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

Zucchini: A low FODMAP serving is cup or 65 grams.

Keywords: Whole grain, grain salad, gluten free

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I'm a foodie and dietitian living with IBS who loves creating easy and delicious low FODMAP recipes for you (and me)! I've been trained on the use of the low FODMAP diet for IBS by Monash University and create my recipes based on their (green) low FODMAP serving sizes.

2 Comments

  1. 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.

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