This low histamine, low FODMAP plant based and gluten free salad bowl is packed with nourishing vitamins and crunchy vegetables. Topped with a refreshing parsley and juicy pomegranate dressing.
What ingredients do I need to make this colourful quinoa nourish bowl salad?
For the Colourful Quinoa Salad or Nourish Bowl
Pre-cooked quinoa: for ease and speed, pick up a pre-cooked pouch of microwaveable quinoa. These can be enjoyed cold as is and is how we’re adding it to this salad. It’s high in protein and naturally gluten free. You can use red or white quinoa, or a pack with a mixture of both for more vibrancy, which is how this recipe was made.
Beetroot: this is cut into cubes and adds a slightly sweet flavour and adds a vibrant red-purple colour
Carrot: cut into cubes, this adds a bright orange to the bowl and all the nourishment that comes with this healthy root vegetable
Cucumber: cubed, this adds green colour and a refreshing hydrating crunch
Sweetcorn: from a can, this is simply drained and then added to the salad for a bold yellow
Radishes: with a slightly spicy crunch, these add both a red and white colour to the salad
Lambs lettuce: the low histamine salad leaf for the base of the salad. You can also use rocket or arugula or iceberg lettuce
Pumpkin seeds: these high protein pepitas add a little crunch to the topping of the salad. These are low FODMAP up to 2 tbsp per serve.
Parsley and Pomegranate Dressing
Lemon juice: for an acidic tang to the dressing. Ensure that you sub this for distilled vinegar if low histamine, no need to sub for low FODMAP
Olive oil: I always use extra virgin olive oil, this is a key element to this dressing but doesn’t require too much oil if you’re looking to reduce your oils.
Pomegranate seeds: these add a juicy flavour to the dressing and once topped over the salad these are still whole and add to the wonderful crunch that the salad brings.
Maple syrup: a refined sugar free sweetener to balance the acidity
Fresh parsley: this is finely chopped into the dressing and adds a delicate and refreshing herby twist
Salt and black or white pepper: seasonings that are essential for any savoury dish, I use white pepper for a deeper spicy kick, or black pepper if you’d like it more subtle. Omit pepper if low histamine.
A complete list of ingredients, quantities and instructions are in the grey recipe card at the bottom of the page
Is this colourful quinoa nourish bowl low histamine and low FODMAP?
All vegetables have been specially selected as they’re lower in histamine according to the SIGHI list. Just ensure you use distilled vinegar instead of lemon juice in the dressing. Omit pepper from the seasoning of the dressing if low histamine. According to Monash University App these will all be low FODMAP as long as they’re divided into at least two portions. Beetroot is low FODMAP in 25g serves so ensure you evenly divide this into 3 portions.
Is this nut free, gluten free, dairy free, egg free, vegan, nightshade free and refined sugar free?
Yes, this recipe is free from all of these if you’re avoiding them.
How to make:
Using a sharp knife and a chopping board, wash and prepare the vegetables; dice the cabbage and cube the cucumber, beetroot, carrot and radish.
Transfer to a serving bowl and add the sweetcorn, quinoa and pumpkin seeds.
Chop the parsley for the dressing.
Make the dressing by combining all ingredients in a glass jar. Put a lid on the jar and shake for a few seconds until well combined, then drizzle over the salad, mix it all up and then serve.
How to store:
Best enjoyed immediately, but if making in advance keep in an airtight container (un-dressed) in the fridge for 1-2 days, then add dressing and serve immediately.
Colourful Quinoa Nourish Bowl
SEASON Summer, Spring, AutumnEquipment
Ingredients
For the Salad
- 1 cup quinoa pre-cooked
- 1/3 cup cubed beetroot pre-cooked vacuum pack
- 1 cup cubed carrot
- 1 cup cubed cucumber
- 3/4 cup canned sweetcorn drained
- 1/3 cup cubed radishes
- 1 cup lambs lettuce
- 2 tbsp pumpkin seeds
For the Dressing
- 1 tbsp lemon juice use distilled vinegar if low histamine
- 1 tbsp olive oil
- 2 tbsp pomegranate seeds
- 1 tbsp maple syrup
- 3 tbsp fresh parsley chopped
- 1/4 tsp fine salt
- 1/16 tsp black or white pepper omit if low histamine
Instructions
- Using a sharp knife and a chopping board, wash and prepare the vegetables; dice the cabbage and cube the cucumber, beetroot, carrot and radish. Transfer to a serving bowl and add the sweetcorn, quinoa and pumpkin seeds. Chop the parsley for the dressing.
- Make the dressing by combining all ingredients in a glass jar. Put a lid on the jar and shake for a few seconds until well combined, then drizzle over the salad and serve.
Notes
