Looking for a warm, winter-inspired lunch idea? Packed with protein and fibre, this low FODMAP pomegranate quinoa salad is the perfect lunch on the go! Whether you’re heading to work, to school, or just bouncing around town, this FODMAP-friendly lunch is sure to keep you full!
It’s not entirely clear to me how I survived over 30 years on this planet without trying pomegranate arils (seeds). But, it was love at first taste! Now, this low FODMAP pomegranate quinoa salad is one of my favourite winter lunches.
When I make recipes using quinoa, I normally make a giant batch in my rice cooker and eat it over a few (million) days. If you’re using pre-cooked quinoa like me, make sure to warm it up for this salad. Toasty quinoa will soften the feta and you’ll get a magically creamy texture with every bite!
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Keep It FODMAP Friendly
This quick and easy low FODMAP pomegranate quinoa salad is the perfect winter-inspired lunch! Check out the notes below for tips on keeping this recipe FODMAP-friendly.
First up, quinoa. According to the Monash app, quinoa is safe in servings of 1 cup. But, there isn’t a maximum serving size listed. According to this article on the Monash blog, items with no maximum serving can be eaten in large quantities. So, you can adjust the amount of quinoa in the recipe based on what you need.
Next up is feta cheese. According to the Monash app, feta only has trace amounts of FODMAPs. This recipe uses 1/4 cup of feta for the entire recipe. So, it won’t contribute to your overall FODMAP load.
We’ll also be using pomegranate arils. According to the Monash app, pomegranate arils are safe in servings of 45 g (about 1.5 tbsp). Servings of 2 tbsp or more are high in the FODMAP fructan.
Our recipe uses 1/4 cup of pomegranate arils. That works out to 1 tbsp per serving. This is well within Monash’s recommended range.
Last but not least, walnuts. According to the Monash app, walnuts are low FODMAP in servings of 30 g (about 10 walnut halves). Servings of 135 g or more are high in the FODMAP fructan.
Our recipe uses 1/2 a cup of walnuts for 4 servings. This works out to 15 g of walnuts per person, which is well within Monash’s recommended range.
Want to try this low FODMAP pomegranate quinoa salad? Don’t forget to PIN THIS RECIPE for later!
Looking for a tasty lunch on-the-go? Try this easy winter-inspired low FODMAP pomegranate quinoa salad!
- 2 cups quinoa (cooked)
- 1/4 cup feta
- 1/4 cup pomegranate arils (fresh or frozen)
- 1/2 cup walnut halves (crushed)
Place your quinoa, feta, pomegranate arils, and walnut halves in a large container and stir to combine. Divide into 4 portions and serve warm.
This winter-inspired low FODMAP pomegranate quinoa salad is the perfect lunch on-the-go! Did you like this recipe? Don’t forget to share it! Together we’ll get the Low FODMAP Diet down to a science!
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© 2018 Amy Agur – The FODMAP Formula
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