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low fodmap winter roasted vegetable salad

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
  

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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