FODMAP friendly tomato and cucumber salad
Gluten free, FODMAP friendly, adaptable to be vegan and/or nut free Serves 4-6 people as a side
Ingredients
For the salad dressing:
- 2-3 tablespoons (20-40ml) good quality olive oil
- 1 tablespoon (20ml) red wine vinegar or sherry vinegar balsamic or sherry vinegar (see notes)
- 1 tablespoon (20ml) maple syrup
- 1/2 - 1 tablespoon Dijon mustard
- Freshly cracked pepper and sea salt flakes
For the salad:
- 1-2 bunches of herbs see notes finely chopped (I used Parsley and dill)
- A handful of greens I used rocket/arugula or massaged Tuscan Kale, finely chopped (optional)
- 2-3 medium – large ripe tomatoes chopped (see notes)
- 5-6 medium – large Lebanese cucumbers chopped
- 100-200g Greek Feta as much as you fancy (I used 100g)
- Pitted Kalamata olives to your taste (I used about 1/3 cup)
- Walnuts to your taste (I used about 1/2 cup)
- Finely grated fresh Parmesan I use blender parm, see intro for instructions
- 1/2 avocado, sliced (optional)
- Sprinkle of toasted sesame seeds and/or hemp seeds (optional)
Instructions
- Whisk the olive oil, vinegar, maple syrup, mustard and seasoning in a large bowl before adding the herbs and greens. Stir to coat. I like to do it this way because it coats and softens the greens slightly, which is great if you’re using something woodier like Parsley.
- Add the tomatoes and cucumbers to the bowl and mix gently to combine. Add the remaining ingredients and toss to coat. Taste for seasoning (and add a little extra parmesan if necessary) and serve.
Notes
Monash has recently updated the FODMAP friendly quantity of common tomatoes to 1/2 a tomato per serve if you have issues with fructose. Please keep this in mind if you have previously reacted to tomatoes. If not, business as usual!
Tried this recipe?Let us know how it was!