Low FODMAP broccoli and quinoa salad
Gluten free, vegetarian, low FODMAP optionServes 4-5 as a big main and 6+ as a side *This recipe uses Australian cups and tablespoons which are 20ml as opposed to the more common 15ml. Use ml for international accuracy.
Ingredients
For the quinoa:
- 150 g white quinoa rinsed
- 375-500 ml (1 ½ - 2 cups)* water
- Salt
- Lemon zest optional but adds a bit of extra flavour
For the ginger lemon dressing:
- 80 ml (1/3 cup)* Remedy ginger lemon kombucha
- 40 ml (2 tablespoons)* lemon juice (plus more to taste)
- 20 ml (1 tablespoon)* maple syrup or honey
- 1 tablespoon Dijon mustard plus more to taste
- 20-30 g+ fresh ginger microplaned (plus more to taste)
- Zest of ½ - 1 lemon plus more to taste
- Plenty of seasoning to taste
For the salad:
- 250 g broccoli florets washed and finely chopped (see notes)
- 150 g pickled red onion
- 150 g toasted pine nuts or macadamia nuts see notes
- 1 bunch flat leaf parsley finely chopped
- 150 g marinated goats cheese see notes for substitutes
Instructions
To cook the quinoa:
- Place the ingredients for the quinoa in a medium heavy bottomed pot. Cook on a medium heat, stirring frequently, until all the liquid has been absorbed and the quinoa grains have unfurled. I recommend starting with the lesser quantity of water and adding a bit more if your quinoa hasn’t fully cooked by the time all the water is evaporated.
- Once the quinoa is fully cooked and the water is evaporated, remove the quinoa from the heat. Place a lid or top on the pot and allow to sit for 10 or so minutes. The steam will finish cooking the quinoa and it should become nice and fluffy in this time.
- After this time, remove the lid and allow the quinoa to cool while you work on the rest of the salad.
To make the salad dressing:
- Combine all the ingredients in a clean, medium sized glass jar. Shake gently to combine and emulsify (be careful because the Kombucha will create gas!).
- Taste and adjust according to your preferences, noting that it has a lot of quinoa to cover so it will taste toned down in the final salad. You are looking for strong, bold flavours so don’t be shy with the lemon, ginger and seasoning. Remove the lid and set aside.
To assemble:
- Combine the cooled quinoa and broccoli in a large mixing bowl. Add the pickled onion, most of the pine nuts (save a handful for garnishing) and parsley and toss to combine.
- Pour the dressing over the salad and toss really well to coat. Once evenly distributed, taste and add any flavourings you think the dressing requires. I normally add a squeeze more lemon.
- Add about ¾ of the goats cheese in medium sized chunks and toss gently to combine. Some of them will break down in the tossing process, which is why we are adding them last and in larger chunks.
- To serve, finish with the remaining goats cheese and pine nuts. I like to finish with extra lemon zest, ginger, sea salt flakes and freshly cracked pepper. Some finely diced red chilli is also delicious.
Notes
- The absorption method for cooking the quinoa is important here. It makes for a much drier quinoa that soaks up dressing a lot more efficiently than boiled quinoa.
- Add the dressing ingredients to taste. You might find you need more of something – it’s your salad so go ahead and add it!
- To ensure this salad is low FODMAP:
- Use just the green heads of the broccoli as opposed to any stalks.
- • Use maple syrup instead of the honey substitution option.
- Use toasted macadamias instead of toasted pine nuts if you'd prefer to use the lower Monash threshold for pine nuts (see FODMAP notes in the body of the post).
- Pickled red onion is low FODMAP in serves of up to 84g per person. See the FODMAP notes in the body of the post.
- Read all the FODMAP notes in the body of the post for an extensive breakdown.
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