Since returning from FMT in the Bahamas about two months ago (read about that here and here), I’ve been loading my plate with high FODMAP veggies galore!
Nevertheless, I am always still thinking about those of you who do not tolerate many FODMAPs, and how to create more tummy-friendly recipes for you.
One week for lunches, I made the Crunchy Cashew Thai Quinoa Salad from Ambitious Kitchen. It was so simple and delicious and perfect for summertime. It was made with onion and cashews, however, and it was a little heavier on the cabbage than most FODMAPers are able to tolerate.
I knew that I could make a version that was still tasty but better tolerated by those sensitive to oligosaccharides (that’s the “O” in FODMAPs).
And sure enough, I did! Here it is, for you!
Although I typically prefer warm meals, on hot summer days, a salad like this one is the ultimate refresher. It’s made with crisp, fresh, crunchy vegetables and a flavorful sauce.
It requires minimal prep work and will last several days in the fridge if you leave off the dressing until ready to serve. Hellooooo weekday lunches!
- ¾ cup dry quinoa
- 1½ cups water
- 1-2 cups thinly sliced green or red cabbage*
- 1 medium red, yellow, or orange bell pepper, diced or thinly sliced (~2 cups)
- 1 small carrot, cut into matchsticks* (~3/4 cup)
- 1 bunch green onions, thinly sliced (green part only for low FODMAP // ~1 cup)
- 1-2 cups loosely chopped fresh cilantro (~1 large handful)
- 1 jalapeño, diced (optional // omit if you aren't a spice fan)
- 1 batch peanut sauce
- 1 boiled, shredded, boneless skinless chicken breast (optional)
- ½ cup dry roasted peanuts (preferably unsalted)
- Juice of 1 lime (~2 Tbsp juice)
- Cook quinoa. Here’s my favorite method: Add ¾ cup dry quinoa and 1½ cups water to a medium saucepan. Bring to a boil, then reduce heat to a simmer and allow to cook (uncovered), stirring occasionally, until water is absorbed (about 10 minutes). Remove from heat, stir, cover, and let rest for 10 more minutes to absorb remaining water and become fluffy. Remove lid to cool.
- Meanwhile, make peanut sauce in a blender (or thoroughly mix sauce ingredients in a small bowl for easier clean up, but it won’t be quite as emulsified and creamy).
- Optional: If adding chicken, cook by adding to a medium saucepan and covering with water. Bring to a boil, then allow to continue cooking for 15 minutes or until completely cooked through (no longer pink in the center). I recommend cutting into it with a knife and checking before draining the hot water (in case it needs more time). Once chicken is cooked, drain water, return chicken to the saucepan, and use two forks, pulling them in opposite directions, to shred the chicken.
- Chop vegetables (cabbage, bell pepper, carrot, green onion, cilantro, and jalapeño (if using). Add to a large bowl along with cooked and cooled quinoa and cooked chicken (if using). If planning to enjoy salad over the course of several days or have leftovers, consider leaving off cilantro, lime juice, peanut sauce, and peanuts and add them just before serving. It will keep 4-5 days this way (closer to 3-4 if adding chicken). Otherwise, if planning to enjoy immediately or within 24 hours, add cilantro, lime juice, peanut sauce, and peanuts and give the salad a stir.
- Taste test and adjust (if needed), adding more lime juice for tanginess, cilantro and/or green onion for flavor, and vegetables or peanuts for crunch.
* Cabbage: 1 cup finely shredded cabbage is equal to about ⅛ small head cabbage. I have had success with asking an employee working in the produce department to cut the cabbage so I only have to buy a half or quarter. Extra cabbage lasts a long time (2-4 weeks) stored in your produce drawer.
* Carrots: for a shortcut, buy pre-shredded carrots or use the shredding disc on your food processor.
* Nutrition information calculated with lesser amount of cabbage and cilantro and without optional ingredients (chicken and jalapeño).
This looks amazing! Does quinoa turn into a resistant starch after it’s been refrigerated ?
It’s one of my favorites 🙂 That’s a great question about resistant starch! I wasn’t sure so I did a little research and it looks like quinoa does contain some resistant starch but less so than some of the other grains. It probably increases with cooking/cooling as other carbs do. Here‘s the research article- table 2 shows the resistant starch content of quinoa in comparison to other grains.
I hope you enjoy this recipe! I’d love to hear what you think if you give it a try!