It has taken a bit of FODMAP wrangling to get here, but today I’m excited to finally post this low FODMAP chopped salad. The salad focuses on Italian flavours with a tangy oregano vinaigrette, fresh basil and parsley, low FODMAP canned beans and cheese along with fresh chopped vegetables. It is my new absolute favourite salad and I hope you love it as much as I do.
Low FODMAP chopped salad
This salad starts with low FODMAP canned beans as the base. My preference is cannellini beans purely for their generous low FODMAP serving and the fact that their primary FODMAP is fructan (which we will get into in the FODMAP section below).
The beans are marinated in a mixture of the tangy oregano dressing and massaged parsley. This flavours them from the outset and adds to the overall flavour profile of the salad.
Next, we’re using chopped lettuce, radicchio and basil for bulk and flavour. The radicchio adds a lovely bitterness that contrasts so beautifully with the other flavours.
Provolone, olives and pickled Greek peppers add flavour, saltiness and a bit of spice. Finally, we’re using either low FODMAP pickled red onion or cherry tomatoes for a pop of colour and extra flavour.
FODMAP notes for your chopped salad
There are a couple of FODMAPs we need to balance in this salad, so let’s get into it.
The first one is fructose. Pickled onions are low FODMAP in 45g serves. Monash doesn’t currently list the primary FODMAP or an upper limit, but I assume it is fructose. This is because pickling garlic converts the fructan content to fructose. If and when Monash change the entry for pickled onions I will update the post.
Initially I hoped to include both pickled onion and cherry tomatoes in this recipe. However, they’re both fructose containing. So, I recommend choosing either 100g pickled onion (which equates to 16-24g per person as this salad salad serves 4-6). So, I recommend choosing one or the other. I thought I’d prefer the pickled onion, but with a tangy dressing, tangy provolone and punchy peppers and olives, I think cherry tomatoes are my pick. Do whatever you prefer.
Next is the bean of choice. Canned beans are the lowest FODMAP choice, which is why we’re using them here. I recommend either canned cannellini beans or canned chickpeas for this dish. Canned, rinsed and drained cannellini beans are low FODMAP in 76g serves. In 89g serves, they contain moderate amounts of fructans.
Canned, rinsed and drained chickpeas are low FODMAP in 42g serves. In 84g serves, they contain moderate amounts of GOS.
Monash doesn’t have an entry for Greek peppers. I am going by the pickled Jalapeño entry, which says that they are low FODMAP in up to 500g. This might change in the future, so I will update the post if an entry appears.
Balancing FODMAPS
GOS
The first ingredient worthy of discussion here is the radicchio and your bean of choice. Radicchio is low FODMAP in 75g serves. In 185g serves, it contains moderate amounts of GOS. Although this salad only contains 150g radicchio total, I feel it is worth mentioning. Why? Because canned chickpeas, if you go that route, also contain GOS.
While the canned chickpea content is divided to serve six (whereas the cannellini bean option only needs to serve four) I can’t say whether consuming two GOS containing ingredients will be an issue for you. If in doubt, I recommend using cannellini beans. Radicchio is really quite critical to the taste and aesthetic of this salad, but the bean swap doesn’t change much.
Keep in mind that you will need to keep the rest of the meal low in GOS if you choose to use chickpeas and radicchio. Other GOS containing foods include peas, almonds, pistachios, large amounts of wheat, etc. See the Monash app if you’re planning a meal.
Fructose
The two main fructose containing ingredients in this salad are lettuce and either pickled onion or cherry tomatoes (you will need to choose one). The recipe uses either 100g pickled onion or 100g cherry tomatoes. Both have a low FODMAP serve of 45g per person, so the salad is well within the confines whether you choose to serve 4 or 6 (which is legume dependent).
Lettuce is the second FODMAP consideration. Although we’re only using 50-75g lettuce, some varieties can still contain fructose in larger serves. If fructose is an issue for you and/or you are serving the salad with other fructose containing ingredients, use Iceberg lettuce. Cos lettuce currently has a low FODMAP threshold of 75g, but no upper limit is specified. Butter lettuce (which is what I used) is low fructose until it exceeds serves of 180g per person. Of course, our salad doesn’t come close to this figure but it all adds up.
Maple syrup is low FODMAP in 50g or 2 tablespoons per serve. As of July 2024, Monash doesn’t give an upper limit. However, FODMAP Everyday says that maple syrup is actually FODMAP free. This is new information to me (literally found out as I was researching this post!) and very exciting.
Substitution options for this low FODMAP chopped salad
- I think provolone is the best cheese option here. However, you could also play around with cheese varieties. Spruce Eats says that regular provolone (as opposed to picante) is quite bland in the USA. They recommend fontina cheese as a replacement.
- In terms of provolone, I don’t recommend dolce (sweet) in place of picante (spicy). Provolone picante has a sharp, pungent flavour that creates such an incredible note through the salad. Provolone dolce is much more mild and doesn’t stand up as well to bold flavours.
- Fontina, Muenster, Monterey Jack and aged Gruyere are good substitutes, according to my research.
- You can use lemon juice, sherry vinegar or red wine vinegar in the dressing. Adjust the other flavours in the dressing to taste.
- I really like the oregano in the dressing but it is optional.
Tips and ways to add extra flavour
- I love using a tablespoon of truffle oil in the dressing in place of some regular oil. It really layers the whole salad with flavour.
- You could also use some garlic infused oil for a bright garlicky note to your dressing.
- Another option (if you use low FODMAP marinated olives) is to use the oil from the olives as the dressing base. A great way to use up the oil and take advantage of the flavours.
- Flavoured cheeses (like a rosemary cheese or a smoked cheese) can add another layer of flavour, as can low FODMAP marinated olives.
- Making the dressing and dressed beans the night before will allow the flavours time to infuse.
- A zesting of lemon to finish (along with a bit of juice if you feel the salad needs more acidity) is always welcome.
- If you’re not vegetarian, you can add salami. Be sure to choose a salami without any onion or garlic (including powders) or any other high FODMAP ingredients.
More low FODMAP salads and salad dressings
- Radicchio, blue cheese and walnut salad
- Low FODMAP vegetarian or vegan Caesar salad
- Low FODMAP crispy rice salad (Nam Khao inspired)
- Low FODMAP tahini salad dressing
- Vegetarian kind of Cobb salad
Low FODMAP chopped salad (vegetarian)
Ingredients
For the dressing:
- 80 ml (4 tablespoons)* olive oil (see notes for flavour enhancing tips) (5 1/2 American tablespoons)
- 30-40 ml (1 ½ – 2 tablespoons)* red wine vinegar, sherry vinegar or lemon juice (2 – 2 1/2 American tablespoons)
- 30-40 ml (1 ½ – 2 tablespoons)* maple syrup, to your tastes (2 – 2 1/2 American tablespoons)
- 4-5 teaspoons Dijon mustard with no onion garlic, I like Maille
- 4-5 teaspoons dried oregano to your tastes
- Seasoning to your tastes
For the salad:
- 1 X 400g tin cannellini beans drained and rinsed (around 240g once drained) or canned, rinsed and drained chickpeas
- 1 bunch parsley finely chopped
- 1 bunch basil roughly chopped
- 100 g low FODMAP pickled onion OR cherry tomatoes I like to leave them whole so they don’t make the salad too soggy
- 100 g olives if you use marinated, make sure they have no onion or garlic
- 75-100 g Greek peppers chopped
- 150-200 g provolone picante use divided (100-150g cubed and the remainder finely grated)
- 150 g radicchio chopped
- 50 g lettuce chopped
Instructions
- Place the ingredients for the dressing in a jar with a well fitted lid. Shake to emulsify and then taste and adjust for seasoning, acidity and flavours. Add more of whatever you feel necessary (and note that the dried oregano will soften as it sits in the dressing).
- Add the chopped parsley and a tablespoon or so of dressing to a small bowl. Massage the dressing into the parsley until it softens, then add the beans. Gently stir to combine and set aside.
- Add the bean mix and remaining ingredients except for the grated provolone to an extra large serving platter or bowl. Pour over the salad dressing and toss thoroughly to coat. Taste and adjust as necessary – you might need some lemon juice or extra acid of choice along with more seasoning.
- Finish the salad with the grated provolone and serve.
- Leftovers keep well in an airtight container in the fridge for a number of days.
Notes
- Use a tablespoon of truffle oil in place of the regular oil for an extra flavour boost. You can also use low FODMAP garlic infused oil for added garlic flavour.
- You can find a recipe for low FODMAP pickled red onion here.
- Two things are critical from taking this from a good salad to a great salad: the dressing and a good quality provolone picante (not dolce!). See notes in the body of the post for cheese substitution suggestions.
- See notes in the body of the post for extensive FODMAP notes.
- Canned, rinsed and drained cannellini beans are low FODMAP in 76g serves. In 89g serves, they contain moderate amounts of fructans.
- Canned, rinsed and drained chickpeas are low FODMAP in 42g serves. In 84g serves, they contain moderate amounts of GOS.
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