Low FODMAP Lemony Quinoa Chickpea Salad

lemony low fodmap quinoa salad with chickpeas

Andrea Senchuk, RD, MHSc

This bright lemony quinoa salad is low FODMAP, Mediterranean diet compliant, and works well both cold or warm.

This recipe makes 4 servings, with each serving 1 1/4 cup. Make sure to limit your portion to 1 1/4 cup to keep your FODMAPs low.

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Prep Time 15

Cook Time 15

Total Time 30

Course Main Course, Salad, Side Dish

Cuisine American

Servings (1 1/4 cup per serving)

Calories 328 kcal

Ingredients

3/4 cup quinoa (uncooked) *rinse under water before cooking
1 1/3 cup water
1 Tbsp garlic-infused olive oil
140 grams red pepper, diced (roughly 1 small pepper)
150 grams zucchini, diced diced (roughly 1 medium zucchini)
1 cup flat leaf parsley minced
1 cup canned chickpeas rinsed under water
1/4 cup lemon juice
1/4 cup garlic-infused olive oil
1/2 tsp salt
zest of 1 lemon

Instructions

Rinse quinoa under water, then add to medium pot with 1 1/3 cup water. Bring to boil, then reduce to medium low heat and simmer with lid on for 12-15 minutes, or until water is fully absorbed. Remove from heat, fluff with fork, and let cool for 10 minutes.
Meanwhile, heat 1 Tbsp garlic-infused olive oil in a skillet over medium heat. Sautee diced red pepper for 3 minutes and then add the diced zucchini and sautee until al dente (about 3-5 minutes).
Add lemon juice, 1/4 cup garlic-infused olive oil, lemon zest and salt to a container with a lid and shake vigorously to mix.
Once the quinoa and vegetables are done and slightly cooled, add all ingredients to a bowl and toss well.

Notes

I adapted this recipe from Budget Bytes Lemony Artichoke and Quinoa Salad.

Nutrition

Serving: 4gCalories: 328kcalCarbohydrates: 31gProtein: 8gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 13gSodium: 423mgPotassium: 509mgFiber: 6gSugar: 3gVitamin A: 2446IUVitamin C: 77mgCalcium: 62mgIron: 3mg

Keyword low FODMAP quinoa

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