Guest Post: Low FODMAP Carrot, Spinach and Quinoa Salad

Salads do not have to be boring, the variety of salad leaves on offer in the supermarkets these days means that they can be as diverse and exciting as you want to make them. FODMAP is an acronym for a collection of complex molecules found in foods and poorly absorbed by the small intestine. This recipe vegetarian can really include any extras you choose. Healthy and filling, you can have this salad for lunch or dinner, it includes two of your five portion of fruit and veg required for a healthy balanced diet.
As many people have not tried quinoa, or don’t find it to their taste, this recipe is equally delicious if you replace the quinoa with basmati rice. Follow the same instructions for cooking as the quinoa, just don’t rinse it first. You can equally replace cashews with other nuts to your preference such as Brazil nuts or pine nuts, which are equally tasty when toasted. Add some grilled haloumi or even paneer (Indian yoghurt cheese) for some extra flavour and texture.

135g quinoa or basmati rice
2 teaspoons garlic infused oil
1 teaspoon finely grated ginger
1 teaspoon ground cumin
1 teaspoon ground coriander
330ml water
½ teaspoon salt

250g small carrots, coarsely grated

1 tablespoon finely chopped chives or spring onions

Large handful (approx. 50g) baby spinach leaves, roughly chopped

1 tablespoon fresh lemon juice

3 tablespoons olive oil

2 tablespoons coarsely chopped cashews (see note below)

Rinse the quinoa well in cold water and drain through a fine sieve.

Heat the oil in a medium saucepan over a low heat.  Add the ginger, coriander and cumin, cooking until fragrant for approximately 1 minute.  Add the quinoa and stir to mix the flavours, cooking for 2 minutes. Add the water and salt, increase the heat to bring to the boil, then cover, reduce the head and simmer for 10-15 minutes until the quinoa is tender and has absorbed the water.  Drain and spread quinoa thinly over a large plate, tray or shallow bowl and set aside to cool.

Once cooled, toss the quinoa with the carrots, chives/ spring onions and spinach.  Drizzle with oil and lemon juice. Gently toast the cashews in a dry frying pan for several minutes until golden brown, scatter over the salad and serve.

If you think you may have a food intolerance or allergy be sure to check out YorkTest, food intolerance test experts.