Low FODMAP chopped salad (vegetarian)
Serves 4-6 (see FODMAP notes)*Tablespoons are in Australian tablespoon. Use ml for international accuracy.
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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