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A macro aerial close up image of a lower FODMAP shaved Brussels sprout salad with rocket, red apple, maple chilli walnuts and a sprinkling of parmesan

Lower FODMAP shaved Brussels sprout salad

Serves 4 as a large salad or 8 or more as a side dish on a holiday table
*This recipe uses Australian tablespoons which are 20ml as opposed to the more common 15ml. If you are based outside of Australia, see the notes section for dressing quantities.
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Prep Time 25 minutes
Cook Time 5 minutes
Course Salad, Side Dish
Cuisine Food Intolerance Friendly
Servings 4 - 8 people

Ingredients
  

For the salad:

  • 200-250 g shaved Brussels sprouts see FODMAP notes in the body of the post
  • 200 g rocket/arugula roughly torn
  • 80-120 g Pink Lady apple sliced into matchsticks (skin on) (see FODMAP notes in the body of the post)

To finish:

  • 100-150 g finely grated parmesan I use my Nutribullet for a fine dust
  • Small handful flat leaf parsley chopped

For the dressing:

  • 30-40 ml (1 ½ - 2 tablespoons)* maple syrup (see notes)
  • 30-40 ml (1 ½ - 2 tablespoons)* oil of choice (I used olive)
  • 30-40 ml (1 ½ - 2 tablespoons)* red wine or sherry vinegar
  • 30-40 ml (1 ½ - 2 tablespoons)* Dijon mustard (check it doesn’t contain onion or garlic)
  • 1-2 teaspoons dried thyme or oregano to your tastes
  • Seasoning to your tastes

For the maple chilli walnuts:

  • 10 ml (2 teaspoons) neutral oil of choice
  • 20-40 ml (1-2 tablespoons)* maple syrup
  • 1/2 - 1 teaspoon chilli flakes (or to your tastes)
  • Dash of liquid smoke optional
  • 100-120 g walnuts

Instructions
 

  • Prepare your ingredients for easy assembly. Wash, dry, shave and chop the vegetables and parsley (if you are using it) and grate the parmesan.
  • Combine the dressing ingredients in a jar and shake thoroughly to emulsify. Taste and adjust according to your preferences. It is a very punchy and bright dressing but it mellows on the sturdy vegetables.
  • To make the maple chilli walnuts, combine the oil, maple syrup, chilli flakes and some seasoning in a medium pan. Place it over a medium heat and allow it to emulsify a little, then stir in the walnuts to thoroughly coat them in the mixture. Once the liquid has all but evaporated from the pan, transfer the walnuts into a bowl.
  • To assemble, combine the Brussels sprouts, rocket/arugula, apple, ¾ of the grated parmesan and the parsley (if you are using it). Pour over the dressing (reserving a little to taste if you made the higher volume of dressing). Add ½ the walnuts and stir to thoroughly combine and coat all the ingredients in the dressing. Add the remaining dressing if you made extra and feel the salad needs it.
  • Decant the salad onto your serving platter, then top it with the remaining parmesan and walnuts. Add a bit of extra seasoning and serve.
  • Leftovers keep really well in the fridge and this salad can be made ahead. I recommend slicing and adding the apple at the last minute so it doesn’t go brown.

Notes

  • I really recommend making the higher volume of dressing and then adding it to suit. I have given the option because I love a punchy, sharp dressing and some people may not, but the salad really does soak up plenty of dressing. 
  • Read the FODMAP breakdown in the body of the post for information.
  • I recommend making the higher volume of dressing and adding it as needed. You'd be surprised how much dressing the salad can absorb.
  • See the body of the post for substitution options. 
  • If you are based in a country that uses 15ml tablespoons, you'll need to use 2 - 2 1/2 tablespoons of each ingredient for the dressing. 
Keyword Low FODMAP holiday recipes, Low FODMAP thanksgiving recipes, Lower FODMAP shaved brussels sprout salad
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