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Low FODMAP Pomegranate Quinoa Salad

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!

Low FODMAP Pomegranate Quinoa Salad in white bowl on grey surface - 810 x 450

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.

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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!

Low FODMAP Pomegranate Quinoa Salad
Prep Time
5 mins
Total Time
5 mins
 

Looking for a tasty lunch on-the-go? Try this easy winter-inspired low FODMAP pomegranate quinoa salad!

Course: Appetizer, Lunch
Cuisine: American
Servings: 4 people
Calories: 216 kcal
Author: The FODMAP Formula
What You Need
  • 2 cups quinoa (cooked)
  • 1/4 cup feta
  • 1/4 cup pomegranate arils (fresh or frozen)
  • 1/2 cup walnut halves (crushed)
What You Do
  1. Place your quinoa, feta, pomegranate arils, and walnut halves in a large container and stir to combine. Divide into 4 portions and serve warm.

 

Low FODMAP Pomegranate Quinoa Salad in white bowl with text overlay: Low FODMAP Pomegranate Quinoa Salad - Pinterest 1

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

 


You might also like one of these:

Low FODMAP Tuna and Quinoa Salad Looking for a healthy lunch that packs a protein-filled punch? With 19.8 g of protein per serving, this quinoa and tuna salad will keep you full and ready to conquer the rest of your day.

Low FODMAP Kale and Strawberry Salad Looking for a healthy low FODMAP lunch idea? Use up the last of your summer strawberries with this quick and easy low FODMAP kale and strawberry salad. Made with fresh ingredients and drizzled with homemade salad dressing you’ll be full of greens in no time!

Low FODMAP Lamb Meatball Stew Looking for a hearty recipe to keep you warm this season? With a rich, savoury flavour and festive pops of colour, this lamb meatball stew will keep your insides nice and toasty!

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