Low FODMAP Winter Roasted Vegetable Salad

During the winter, I find it can be extra tough to eat enough veggies. In summer time it can be easy to throw together a quick salad to bring to work for lunch. However, when the weather is cold, a typical salad doesn’t have the same appeal. This recipe is designed for winter and is served warm. Roasted veggies are mixed together with greens, pumpkin seeds, green onion and quinoa to make a cozy meal! This recipe is low FODMAP, gluten-free and vegan.

The cooking time can be between 20-30 minutes depending on how cooked you want the veggies to be. I personally like my roasted veggies a bit charred, as seen in the photos. You may want to sample a veggie at the 20 minute mark to see if it’s cooked enough for you – just be very cautious to let the food cool off before putting it in your mouth to avoid being burned.

Only the green leaves of green onion are low FODMAP. Do not use any part that is white or light green since it will contain the FODMAP fructans.

Broccoli is low FODMAP at 1 cup (90g). Green beans are low FODMAP at 12 beans (86g). Yellow or purple potatoes work well; potatoes do not have a FODMAP limit.

You can swap out the vegetables, grain and seeds depending on what you have on hand. Brown rice is also a nice choice, but it does take longer than quinoa to cook.

You can optionally add some tofu, lentils or chickpeas to the salad to give it a protein boost. Firm tofu is low FODMAP. Canned lentils are low FODMAP at 1/2 cup and canned chickpeas are low FODMAP at 1/4 cup – make sure to rinse canned lentils and chickpeas well before eating.

I plan on posting a new tofu recipe next month!

This recipe was adapted from the wonderful Oh She Glows!

Low FODMAP Winter Roasted Vegetable Salad

A low FODMAP salad perfect for warming up in winter. Made with quinoa, broccoli, green beans, potatoes, spinach, green onions, pumpkin seeds and a tasty dressing. Vegan and gluten-free.

2 from 5 votes

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Course Lunch, Main Dish, Salad, Side

Servings 6 servings

Ingredients

  

1x2x3x

Salad

• 2 cups broccoli
• 2 cups potatoes yellow or red
• 2 cups green beans
• 1.5 tablespoon extra virgin olive oil
• 1 cup dry quinoa
• 2 cups low FODMAP broth or water
• Sprinkle of salt and pepper
• 1 cup baby spinach or other greens
• 1/4 cup green onion green parts only
• 1/4 cup pumpkin or sunflower seeds

Dressing

• 1/4 cup red wine vinegar
• 1/4 cup extra virgin olive oil
• 2 teaspoons dijon mustard smooth
• 1/4 teaspoon salt

Instructions

 

• Preheat oven to 400F.
• Wash and dry vegetables. Chop the broccoli, potatoes and green beans into bite size pieces. If using baby potatoes chop in half. If using large potatoes, chop into 1/2 inch sized chunks.
• Line a large baking sheet with tin foil or parchment paper. Toss the broccoli, potatoes and green beans in a bowl with the 1.5 tablespoon oil. Pour onto the baking sheet. Spread out the vegetables so they are in an even layer. Sprinkle with salt and pepper.
• Roast in oven for 15 minutes, then flip the vegetables and roast 5-15 minutes more until vegetables are tender (see notes).
• While roasting the vegetables, 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.
• Chop the spinach and green onion into small pieces.
• Mix together the dressing.
• To serve, fill the bottom of your bowls with quinoa and top it with the vegetables. Drizzle on the dressing and enjoy!

Notes

• The cooking time can be between 20-30 minutes depending on how cooked you want the veggies to be. I personally like my roasted veggies a bit charred, as seen in the photos. You may want to sample a veggie at the 20 minute mark to see if it’s cooked enough for you – just be very cautious to let the food cool off before putting it in your mouth to avoid being burned.
• Only the green leaves of green onion are low FODMAP. Do not use any part that is white or light green since it will contain the FODMAP fructans.
• Broccoli is low FODMAP at 1 cup (90g). Green beans are low FODMAP at 12 beans (86g).
• You can swap out the vegetables, grain and seeds depending on what you have on hand. Brown rice is also a nice choice, but it does take longer than quinoa to cook.
• You can optionally add some tofu, lentils or chickpeas to the salad to give it a protein boost. Firm tofu is low FODMAP. Canned lentils are low FODMAP at 1/2 cup and canned chickpeas are low FODMAP at 1/4 cup – make sure to rinse canned lentils and chickpeas well before eating.
• If you use water or a sodium free broth you may want to add some salt to the quinoa.

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What are your favourite veggies to roast?