Roast Vegetable and Quinoa Salad

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Ingredients to serve 2:

1 capsicums, cheeks slices

1/2  small sweet potato, sliced in 1cm rounds

1/2  zucchini, sliced lengthwise 

1/4 medium jap pumpkin, sliced 1/2cm thick

1 tbs garlic oil 

1/2  cup quinoa raw

1 spring onion, green tips only, sliced thinly

1 carrot, grated

1 cup of Greek yoghurt 

2 cups baby spinach, steamed

 

Method:

1. Coat capsicum, sweet potato, zucchini, pumpkin in garlic oil and roast in oven at 180 degrees until soft or for about 40 minutes 

2. Cook quinoa as per instructions

3. Once vegetables are cooked, toss through with quinoa, carrot and spring onion

4. Stir through Greek yoghurt 

 

 

Low FODMAP info for those with IBS:

1 cup of quinoa is low FODMAP 

Sweet potato at 70g is low FODMAP in polyol mannitol 

Zucchini at 66g is low FODMAP in olgio fructans 

Baby spinach at 1 cup is low FODMAP in olgio fructans. Note that zucchini and baby spinach both contain the same FODMAP, so I usually suggest if you are sensible to halve the low FODMAP serve to be safe. So I had 30g zucchini and 1/2 cup spinach

200g Greek strained yoghurt is low FODMAP, lactose but for this recipe I only needed about 50g. 

Capsicum naturally low FODMAP (none detected)

Jap pumpkin is naturally low FODMAP (none detected) 

Spring onions - green parts only are low FODMAP (none detected) .