A spin on an Ina Garten favorite! My low-FODMAP recipe for Warm Quinoa Salad, topped with hazelnuts and fresh parmesan. Delicious and healthy.
I love having warm salads for lunch. They are just a little more filling, a little more satisfying.
This salad is a perfect lunch, that can also double as a gourmet appetizer.
Picture a savory lemon-infused quinoa, tossed with cherry tomatoes, basil, mint, fresh radish and spring greens. Crunchy roasted hazelnuts and fresh parmesan crown this gorgeous dish.
I modified this recipe from Ina Garten’s favorite salad (Charlie Bird’s Farro Salad), except instead of farro & pistachios (higher FODMAP ingredients) I used quinoa and hazelnuts. I love quinoa for the great protein it provides, and it’s much easier to find at the store!
For other low-FODMAP Lunch inspiration- Check out my Dr. Rachel’s BEST Low-FODMAP Lunch Recipes; Gluten-free.
You may also love:
- Low-FODMAP ‘Everything Good’ Summertime Salad (Grilled Chicken, Cheese, Orzo, Bacon and Avocado)
- Easy Low-FODMAP Superfood Salad with Kale & Low-FODMAP Dressing
- Fabulous Low-FODMAP Southwest Salad with Low-FODMAP Southwest Dressing
- Energizing Low-FODMAP Blueberry Almond Overnight Quinoa
- Everyone’s Favorite Low-FODMAP Strawberry Salad with Low-FODMAP Poppyseed Dressing
Or check out over 650 more low-FODMAP recipes on the blog. IBS-friendly!
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP Warm Quinoa Salad with Arugula; Gluten-free
A healthy, nutty, and delicious low-FODMAP recipe for Warm Quinoa Salad with Arugula, topped with hazelnuts, & fresh parmesan. Gluten-free!
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 6 servings 1x
- Category: entree, Lunch
- Method: Cooking
- Cuisine: American
- Diet: Gluten Free
Ingredients
- 1 cup red, black or white quinoa, rinsed*
- 1 & 1/2 cups water
- 1/4 cup apple cider vinegar
- 2 dried bay leaves
- 3 teaspoons kosher salt; divided
- 1/2 teaspoon black pepper
- 1/2 cup olive, or avocado oil
- 1/4 cup freshly squeezed lemon juice (1/2 medium lemon)
- 1/2 cup (70g) roasted, salted hazelnuts, chopped or whole
- 1 cup roughly chopped fresh basil (or parsley)
- 1 cup roughly chopped fresh mint leaves
- 1 cup cherry or grape tomatoes, halved through the stem*
- 1/3 cup thinly sliced radishes (2 to 3 radishes)*
- 2 cups baby greens (such as arugula, kale, spinach)*
- 1/2 cup freshly shaved Parmesan cheese*
- Flaked sea salt, such as Maldon, optional, for serving
Instructions
- Place rinsed quinoa, water, apple cider vinegar, bay leaves, and 2 teaspoons salt in a medium saucepan, bring to a boil, lower the heat, and simmer uncovered for about 20 minutes, until the quinoa is tender
- Discard the bay leaves and remove from heat
- Meanwhile, in a small measuring cup, whisk together the olive oil, lemon juice, 1 teaspoon salt, and 1/2 teaspoon pepper
- Stir the vinaigrette into the warm quinoa, and set aside for at least 15 minutes to cool
- When ready to serve, stir the basil, mint, tomatoes, radishes and hazelnuts in the quinoa, then add the greens
- Fold in the Parmesan, leaving a little for garnish
- Plate, and sprinkle with flaked salt before serving
- Serve warm
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)
- Quinoa is low-FODMAP in 1 cup servings
- Hazelnuts are low-FODMAP in 24g servings
- Cherry tomatoes are low-FODMAP in 45g srevings
- Radishes are low in FODMAPs, enjoy freely up to 500g
- Arugula is low in FODMAPs, enjoy freely up to 500g
- Parmesan is low-FODMAP up to 500g servings
