2022 update: The FODMAP content of red peppers was recently re-tested by Monash University. They were found to be high in fructose and now classified as high FODMAP. However, a small portion (43g serving) is still classed as low FODMAP so I have not altered the quantities in this recipe as it should make 4 portions.
I often make a quinoa salad for lunch. It’s a great high protein, vegetarian option and really filling. It took a while for me to get it right though. The mistake I made was following the instructions on the packet and adding far too much water, the result was always just a bit soggy and disappointing. So now I ignore the instructions on the packet and follow the steps below to make perfect quinoa. You can add all sorts of different things to change it a bit, I often add pomegranate seeds (limit to 1/2 a small pomegranate or 38g per portion to keep it low FODMAP), try chives or flat leaf parsley instead of the herbs below, parmesan shavings (instead of feta), olives, toasted pine nuts or whatever I have in the fridge.
For more lunch ideas, take a look through my low FODMAP lunch ideas.
- 150g quinoa
- 275ml water
- 2 tablespoons pumpkin seeds
- 2 tablespoons garlic flavoured olive oil
- 1 tablespoon lemon juice
- 100g roasted red pepper, diced (I used a jar, just check there is no added onion or garlic)
- 100g feta cheese, crumbled
- 1-2 tablespoons dried cranberries
- A handful of basil and mint leaves, roughly chopped
- Salt and pepper to taste
- Put the quinoa into a sieve and rinse it well under running water for 1 minute to remove any bitterness
- Place it in a small pan with the water, put a lid on and bring to a gentle simmer for 15 minutes until all the liquid is absorbed
- Turn the heat off and leave for a further 5 minutes with the lid on then transfer it to a bowl to allow it to cool
- Meanwhile heat a small frying pan and lightly toast the pumpkin seeds until you hear them pop then leave to cool slightly
- Mix the oil and lemon juice together and pour over the quinoa and mix thoroughly before adding the remaining ingredients and sprinkling the toasted pumpkin seeds over the top.
Thanks so much for this lovely website which is a huge help to stumble across! I’m just starting out on the FODMAP and seem to be spending my whole life working out what I can and can’t eat. I hope it gets easier! Just a query about this recipe: according to the Monash app, dried cranberries are a high FODMAP food. Do you think differently? (There seems to be a few discrepancies between sources which does get very confusing. Sprouts and broccoli for example – to eat or not to eat? *Sigh!*)
Hi Cate, thanks for leaving a comment. I’m pleased to hear you’re finding recipes useful. With dried cranberries the Monash app states that 2 tablespoons are high in fructans but 1 tablespoon is classed as low. I know I’ve said 1-2 tablespoons in the recipe but as it should give you 4 lunch size portions there would only be a maximum of 1/2 a tablespoon per portion so it’s well within limits. Sprouts and broccoli both contain moderate amount of FODMAPs so the quantity needs to be limited. KCL booklets recommend limiting sprouts to a maximum of 5 per meal and broccoli to a maximum of 3 tablespoons (don’t have them both in the same meal though!) Hope that helps.
I completely relate!! I had never heard of it before my dietician suggested it. I have already invested countless hours to figure out what I can and can’t eat, and also find the information is contradictory. For instance, the list my dietician gave me doesn’t contain either dried cranberries or broccoli, but one of the books I bought indicates we can have a limited amount of broccoli. Very confused right now…
That’s very helpful, thank you!