Low FODMAP Mexican quinoa salad - karlijnskitchen.com

Low FODMAP Mexican quinoa salad

Two weeks ago, I went with my sister on srprs.me roadtrip. We booked a weekendtrip and on the day of departure we would hear where we were going. Our destination turned out to be Bielefeld in Germany. I had never heard of this city, but it turned out to be a very nice place to visit! When we had just arrived to Bielefeld, we went to look for a place to have lunch. We found a healthy hotspot where we ate a delicious Mexican quinoa rice salad. It was so tasty that I tried to reproduce it at home and that turned out great! This low FODMAP Mexican quinoa salad is perfect as a healthy lunch, but also as a side-dish for the BBQ.

What do you need (for 4 servings)

  • 120 g quinoa
  • 120 g brown rice
  • 1/2 low FODMAP stock cube
  • Two handfuls of lettuce
  • 2 tomatoes
  • 400 g chicken breast
  • 2 tsp ground paprika
  • 1 tsp ground cumin
  • A pinch of cayenne pepper
  • Pepper and salt
  • 1/2 avocado*
  • Homemade tomato salsa (see recipe below)
  • Fresh cilantro

*1/8 avocado per serving is low FODMAP. On the pictures you can see that I used a bit more. This is because I have tested avocado and know that I tolerate up to 1/2 avocado per serving.

For the tomato salsa

  • 3 tomatoes
  • Fresh cilantro
  • Jalapeno pepper to taste
  • 1 tbsp homemade garlic-infused oil
  • A pinch of lime juice
  • Optional: spring onion, only the green part

How to make the low FODMAP Mexican quinoa salad

The salsa

  1. Cut the the tomatoes in very small pieces and chop the cilantro. Put this into a bowl.
  2. Cut the red pepper in small pieces and add to to the tomatoes to taste (if you don’t like spicy, you can best only use a little bit).
  3. You can make your own garlic-infused oil by heating 1 tbsp of olive oil in a pan. Add 1 clove of garlic when the oil is hot and fry for two minutes. Take the garlic from the pan and throw away. Use the oil for the salsa. You can also buy garlic-infused oil in the supermarket if you can find it.
  4. Add the olive oil and a splash of lime juice to the tomato mixture. Season with pepper and salt and some extra lime juice if necessary.
  5. You can make the tomato salsa a few hours beforehand and store it in the fridge, so the flavours can develop.

The salad

  1. Boil the quinoa and the rice according to the instructions on the package (I added half a stock cube for extra flavour) and drain. Leave to cool down.
  2. Cut the tomato and the avocado into slices.
  3. Heat some oil in a pan and fry the chicken. Season with ground paprika, cumin, cayenne pepper, pepper and salt.
  4. Mix the quinoa with the rice and divide over four plates. Divide the lettuce and the chicken over the plates. Put the slices of tomato and avocado on top. Finish with a scoop of tomato salsa and fresh cilantro.

Enjoy! 

Will you let me know if you make my low FODMAP Mexican quinoa salad. I would love it if you would share your creations with me using the hashtag #karlijnskitchen on Instagram or by tagging me at @karlijnskitchen

Low FODMAP Mexican quinoa salad - karlijnskitchen.com

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Low FODMAP Mexicaanse quinoa salade - karlijnskitchen.com

Low FODMAP Mexican quinoa salad


  • Author: Karlijn
  • Total Time: 25 mins
  • Servings: 4 1x

Description

Low FODMAP Mexican quinoa salad with rice! A delicious healthy lunch or side dish with homemade tomato salsa. Gluten-free and lactose-free


Ingredients

Scale
  • 120 g quinoa
  • 120 g brown rice
  • 1/2 low FODMAP stock cube
  • Two handfuls of lettuce
  • 2 tomatoes
  • 400 g chicken breast
  • 2 tsp ground paprika
  • 1 tsp ground cumin
  • A pinch of cayenne pepper
  • Pepper and salt
  • 1/2 avocado*
  • Homemade tomato salsa (see recipe below)
  • Fresh cilantro

For the tomato salsa

  • 3 tomatoes
  • Fresh cilantro
  • Jalapeno pepper to taste
  • 1 tbsp homemade garlic-infused oil
  • A pinch of lime juice
  • Optional: spring onion, only the green part

Instructions

  1. The salsa
  2. Cut the the tomatoes in very small pieces and chop the cilantro. Put this into a bowl.
  3. Cut the red pepper in small pieces and add to to the tomatoes to taste (if you don’t like spicy, you can best only use a little bit).
  4. You can make your own garlic-infused oil by heating 1 tbsp of olive oil in a pan. Add 1 clove of garlic when the oil is hot and fry for two minutes. Take the garlic from the pan and throw away. Use the oil for the salsa. You can also buy garlic-infused oil in the supermarket if you can find it.
  5. Add the olive oil and a splash of lime juice to the tomato mixture. Season with pepper and salt and some extra lime juice if necessary.
  6. You can make the tomato salsa a few hours beforehand and store it in the fridge, so the flavours can develop.
  7. The salad
  8. Boil the quinoa and the rice according to the instructions on the package (I added half a stock cube for extra flavour) and drain. Leave to cool down.
  9. Cut the tomato and the avocado into slices.
  10. Heat some oil in a pan and fry the chicken. Season with ground paprika, cumin, cayenne pepper, pepper and salt.
  11. Mix the quinoa with the rice and divide over four plates. Divide the lettuce and the chicken over the plates. Put the slices of tomato and avocado on top. Finish with a scoop of tomato salsa and fresh cilantro.

Notes

*1/8 avocado per serving is low FODMAP. On the pictures you can see that I used a bit more. This is because I have tested avocado and know that I tolerate up to 1/2 avocado per serving.

  • Prep Time: 25 mins

 

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