Low FODMAP Vegan Quinoa & Low FODMAP Salad with Cilantro Pesto


10 Min

6 Servings

Description of Fody's Low FODMAP Vegan Quinoa & Low FODMAP Salad

We love fresh green salads and we also love the way simple grains add protein and fiber to our meals. Our newest way to eat them is together, in generous proportions of greens. Quinoa takes particularly well to this approach and we encourage you to try combining it with other greens and salad dressings of your choice (try it with our Low FODMAP Caesar Salad Dressing).

In this dish, our Low FODMAP Vegan Quinoa & Low FODMAP Salad with Cilantro Pesto, fresh arugula and baby kale is combined with cooked quinoa and a vibrant low FODMAP vegan pesto made with cilantro, Low FODMAP Garlic-Infused Olive Oil and nutritional yeast, which adds a creamy texture that many find almost cheese-like.

This recipe makes a lot, but unlike many dressed salads, we even like this one the next day for lunch after having it as a side dish at dinner. (You can see it alongside our Salmon with Asian BBQ Sauce). The Persian cucumbers, by the way, are slender, practically seedless cucumbers that are about 6-inches (15 cm) long. They are particularly sweet and don’t need to be peeled; you can substitute other cucumbers if needed. Did you know that cucumbers have no detectable FODMAPs? You can eat them freely, so take advantage!

Low FODMAP Quinoa & Low FODMAP Salad Ingredients

  • 1/3 cup (180 ml) Low FODMAP Garlic-Infused Olive Oil
  • 2 tablespoons water
  • 1 tablespoon plus 2 teaspoons lemon juice
  • 1 1/2 cups (30 g) lightly packed fresh cilantro leaves
  • 1/3 cup (80 g) lightly toasted pine nuts
  • 3/4 teaspoon kosher salt plus extra as needed
  • 1 tablespoon nutritional yeast
  • 4 cups (620 g) cooked quinoa (we used white quinoa), at room temperature
  • 2 ounces (55 g) arugula
  • 2 ounces (55 g) baby kale
  • 8 ounces (225 g) cherry or grape tomatoes, halved
  • 2 Persian cucumbers, ends trimmed and discarded, sliced thinly crosswise

Cooking Directions for Low FODMAP Vegan Quinoa & Low FODMAP Salad

For the Pesto: Place the low FODMAP Garlic-Infused Olive Oil, water and lemon juice in the bottom of a blender, then add the cilantro, pine nuts, 3/4 teaspoon kosher salt and the nutritional yeast and blend until smooth, scraping down the carafe as needed. Taste and add more salt, if you like; set side.

For the Low FODMAP Salad: Toss the room temperature quinoa, arugula, baby kale, tomatoes and cucumbers in a large bowl. Drizzle pesto on top and toss gently (we like to use tongs) until evenly coated. Salad is ready to serve or may be refrigerated overnight in a covered container. Let sit out of fridge for a little bit before serving. The flavors will be muted if it is very cold. We like this Low FODMAP salad alongside simple proteins (fish, poultry or meats) for a very complete Low FODMAP meal.

About the Chef

Dédé Wilson

Dédé Wilson is the author of 17 cookbooks, including co-author of The Low FODMAP Diet: Step By Step.
Recipe brought to you by FODMAP Everyday® where we help you thrive while following the Low FODMAP Diet.

This original Low FODMAP recipe was created by recipe developer and author Dédé Wilson. You can find many more original Low FODMAP recipes, food and diet guidance as well as resources, support and more at FODMAP Everyday®.