Lauren Renlund MPH RD

Low FODMAP Recipes and Tips

Greek Quinoa Salad

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Hello friends! I know in my last post I promised a new tofu recipe this month. Apologies, that recipe isn’t quite ready to post yet! I am still tweaking it to make it as yummy as possible, so instead today I’m sharing this crazy-delicious recipe: Greek Quinoa Salad. I love this recipe because it’s so easy to make and so healthy! Cook your quinoa, chop your veggies, and mix everything together with the dressing. Put leftovers in the fridge, and it will taste even better the next day.

This recipe features:

  • quinoa
  • tomatoes
  • cucumber
  • bell pepper
  • green onion
  • feta
  • basil
  • & oregano

It’s optional to add olives too if you like them!

The dark green leaves of green onions are low FODMAP, but the white bulbs contain fructans. If you are in the elimination phase or know you are sensitive to fructans make sure to only use the dark green parts.

Garlic infused oil is low FODMAP and can add an extra punch of flavour to this recipe. You can replace some or all of the 2 tablespoons of oil with infused oil. Garlic infused oil can be very strong, so I recommend starting with one or two teaspoons and tasting before adding more. This article has more information on garlic infused oils and information on how to safely make your own.

This salad is one of my go-to lunch recipes – I will make it on a Sunday and then enjoy it all week long.

For my fellow Ontarians, did you know that local greenhouse cucumbers, tomatoes and peppers are available in February? It’s possible to make this salad with local produce and support local farmers. Foodland Ontario has a great availability guide, click here to check it out.

low fodmap greek quinoa salad

Greek Quinoa Salad

Want an easy low FODMAP meal? Try out this greek quinoa salad! Super easy to make and so healthy. Leftovers make a convenient lunch. Vegetarian and gluten-free.
5 from 7 votes
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Course Lunch, Main Dish, Salad, Side
Servings 6 servings

Ingredients
  

  • 1 cup dry quinoa
  • 2 cups broth or water
  • 1 cup chopped tomatoes
  • 1 cup chopped cucumber
  • 1 cup chopped bell pepper
  • 1/2 cup diced green onion green parts only
  • 1 cup feta
  • Olives optional
  • 2 tablespoons extra virgin olive oil (can use garlic infused oil, see notes)
  • 3 tablespoons lemon juice
  • 1 tsp basil dried
  • 1 tsp oregano dried
  • 1/4 tsp salt
  • 1/4 tsp pepper

Instructions
 

  • Pour the broth or water into a medium saucepan and bring to a boil. Add the quinoa and reduce heat to low. Simmer with lid on for 15 minutes until water is absorbed. Pour the quinoa into a large bowl and let cool.
  • Wash and dry your vegetables. Chop the veggies and feta into bite sized pieces.
  • Mix together the oil, lemon juice, basil, oregano, salt and pepper in a small bowl.
  • Once the quinoa is cool, add the vegetables and dressing to the bowl and mix well. Taste and add more seasoning as needed. If you use a salt-free both or water you may want to add more salt.

Notes

  • Garlic infused oil is low FODMAP and can add an extra punch of flavour to this recipe. You can replace some or all of the 2 tablespoons of oil with infused oil. Garlic infused oil can be very strong, so I recommend starting with one or two teaspoons and tasting before adding more. This article has more information on garlic infused oils and information on how to safely make your own.
  • The dark green leaves of green onions are low FODMAP, but the white bulbs contain fructans. If you are in the elimination phase or know you are sensitive to fructans make sure to only use the dark green parts.
Tried this recipe?Give it a star rating!

Enjoy!

Reader Interactions

Comments

  2. Shari says

    So glad i found your website
    I am positive i have IBS. The constipation/diarrhes cramping terribly. Mucous _clear)
    I will do your food advise.thank you ever so.

    • Lauren says

      Hi Shari. Please make sure to talk to your doctor. They will run some tests and will be able to give you a diagnosis. It’s essential to have a diagnosis before making any nutrition changes.

  3. Sarah says

    Hi Lauren, Loving your website and thank you for publishing such lovely recipes, this one looks fab. Out of interest, new to low FODMAP and I wonder do you pre-soak quinoa before cooking it please? Does this affect its digestibility i.e make it easier on digestion system? Thank you

    • Lauren says

      Thanks Sarah! Quinoa needs to be rinsed prior to cooking otherwise it will have a bitter taste. Many brands of quinoa found in grocery stores will say pre-rinsed which means you do not have to rinse it and can just cook it right away.
      It is not necessary to soak the quinoa before cooking it.
      I will also note that it is easy to eat quinoa very fast, not chew it well and swallow it whole. It’s important to chew each bite well before swallowing 🙂

  4. Dona trodd says

    Please Can you tell me how much fibre this would have per 1/2 cup serving ?… if 1/2 cup is considered a proper serving size.
    Thanks so much !

    • Lauren says

      Hi Dona, I have not calculated the nutrient content of my recipes. You could use an online calculator such as My Fitness Pal to calculate fibre content!

  7. Donna says

    Looking forward to trying this recipe as start Low Fodmaps on April 1st. I see you make it on Sunday and eat it all week. Do you mix it all together on Sunday or just add the vegetables each day? Just wondering if it would go soggy. I have never had quinoa before. Thanks Lauren!!

    • Lauren says

      Hi Donna, sorry for the delay in my response. I do mix it all together all at once. As long as the veggies are fresh I find it keeps well. But you can definitely keep the veggies separate if you would like.

  9. Monica says

    I love your work and your recipes! They all look delicious 🙂 I’ve started the low fodmap diet a month ago, and to tell you the truth I’m amazed of the variety of alternatives I have to prepare everyday. The only thing is that I realize my family do miss the flavor that garlic & onion give to the food. Do you think that just by adding the garlic/onion infused oils will help?
    One more thing, in this recipe you can use cilantro leaves, they add a delicious flavor (with or without the dry basil, the oregano works well with the cilantro). Hop you like the tip.
    Please keep up the great work you do!!!

    • Lauren says

      Thanks for the kind comment Monica! Sorry for the delay in my response. Wonderful to know that cilantro is a good addition, I love it when I hear about good swaps!
      Yes garlic and onion infused oils are a great way to add flavour.
      Or, another option is to chop up some onion and give it to your family to add to their meals

  10. Tracey says

    Is it possible for recipes to be posted with alternative metric measurements (grammes) please? I live in the UK.

    • Lauren says

      Hi Tracey,
      The recipe platform on my website doesn’t easily allow me to convert the weights. Google has an easy converter. For example if you type in 0.5 lbs to grams it will immediately give you the answer.
      Thanks!

  11. andie says

    We are learn about lo fodmap living since my daughter’s IBS/PCOS diagnosis. We all love this salad!! Thank you for showing us that you don’t have to sacrifice flavor on a restricted eating plan!