Low FODMAP Rainbow Quinoa Salad

  • Author: Em Schwartz, MS, RDN
  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 minutes
  • Yield: 8 1x


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 uncooked 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 (optional)
  • 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 (optional)
  • Salt, to taste


  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.


Quinoa: Depending on the brand, quinoa may need to be rinsed 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.

  • Category: Salad
  • Method: Stove
  • Cuisine: American

Keywords: Whole grain, grain salad, gluten free