Recipe: Low FODMAP Quinoa Salad

Wholesome Low FODMAP Quinoa Salad Recipe

If you suffer from irritable bowel syndrome (IBS) you may want to consider a low FODMAP diet. This diet is used to relieve symptoms of IBS by restricting FODMAP intake. For those who do not know, FODMAPs are short-chain carbohydrates that are difficult to digest. These carbs are not absorbed well in the small intestine and can contribute to several IBS symptoms. An elimination diet is used to identify which FODMAP foods are your triggers, so you can stay away from these foods to lessen, or in some cases completely remove your digestive symptoms. Seek help from someone familiar with this process rather than trying to work it out yourself.

Once you’ve identified which FODMAP groups are a problem for you, you’ll probably have to learn to eat with those restrictions, at least for a while. One delicious low FODMAP recipe is a chilled quinoa salad with olives and tomatoes brought to life with basil, mint and lemon for a fun Mediterranean twist.

Low FODMAP Ingredients - Serves 4

  • 1 cup uncooked quinoa
  • 2 cups water or stock
  • 3 spring onions, sliced (green portions only) or use chives
  • slivered almonds - ¼ cup
  • pitted Kalamata olives, chopped - ¼ cup
  • diced heirloom tomatoes - ¼ cup
  • 2 tablespoons fresh mint, chopped
  • 1 tablespoon fresh basil, chopped
  • Juice of 2 lemons
  • Extra virgin olive oil or garlic-infused oil if you have it
  • Salt and pepper to taste


1. First of all, thoroughly rinse quinoa and drain.

2. Heat oil in a large saucepan over medium-high heat.

3. Add the quinoa to the oil and toast for about a minute while stirring.

4. Pour in the water (or stock) and season with a little salt. Bring to a boil.

5. Reduce heat to low and cook for 10 minutes.

6. Remove from the heat, cover and let stand for 5-7 minutes.

7. Transfer to a bowl and fluff with a fork.

8. Add the spring onion tops, almonds, olives and tomatoes. Gently stir to combine.

9. Above all, drizzle with a little olive oil as well as lemon juice. Then, add fresh herbs for flavour.

10. Season with salt and pepper to taste. Toss.

11. Chill in the fridge for 1-2 hours.

12. Serve and enjoy.

After chill time you have a light and bright quinoa salad. Aside from being delicious, this cold salad is packed with nutrients. You can add some prawns or serve with a piece of fish, or any grilled meat.

Lisa completed the Monash University 'Low FODMAP Diet For IBS' online training course for Health Professionals. If you'd like help getting started on a low FODMAP diet see our Gut Fix Program.

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