Low FODMAP Thai Basil Steak Salad
This Low FODMAP Thai Basil Steak Salad is another one of our main-dish salads that we just cannot get enough of. Hearty, packed with protein, but lots of vegetables, too. And this one even has noodles! You could use sweet Italian basil, but if you can find Thai basil it will give it a distinct flavor that we love. It is a little spicy with a hint of licorice. Combined with ginger, Garlic-Infused Oil, toasted sesame oil, soy and sambal oelek, this salad is filled with flavor.
Ingredients:
Steak Dressing & Marinade:
- ½ cup (120 ml) Garlic-Infused Oil, made with vegetable oil, or purchased equivalent
- ½ cup (120 ml) freshly squeezed lime juice
- 6 tablespoons sugar
- ¼ cup (60 ml) fish sauce, such as Red Boat
- 2 tablespoons sambal oelek
- 2 tablespoons toasted sesame oil
- 2 tablespoons soy sauce, preferably low-sodium, gluten-free
- 1 heaping tablespoon minced fresh ginger
- 2 teaspoons FreeFod Garlic Replacer
- ¼ cup (6 g) Thai basil leaves
- 1- pound (455 g) raw steak, such as rib-eye, strip steak, top sirloin
Salad:
- 12- ounces (340 g) low FODMAP gluten-free spaghetti
- 2 medium carrots, trimmed, peeled and julienned
- 2 Persian cucumbers, ends trimmed and julienned
- ¼ cup (16 g) chopped scallions, green parts only
- 2- ounces (55 g) baby arugula
- 2- ounces (55 g) baby spinach
- ¼ cup (6 g) Thai basil leaves
Preparation:
-
Make the Dressing: Note that the dressing will be divided into a marinade for the steak as well as partially reserved to dress your salad. Whisk together the oil, lime juice, sugar, fish sauce, sambal oelek, toasted sesame oil, soy sauce, ginger and FreeFod Garlic Replacer in a bowl. Tear the Thai basil leaves into pieces and add to the marinade. Pour about half of the dressing into a non-reactive shallow bowl, like a pie plate, and add the steak. Turn the steak over a few times, then cover with plastic wrap and refrigerate for at least 2 hours or up to 6 hours. You can also place in a Zip-top plastic bag and remove all the air. If the steak is in the plate, it does need to be turned over at least once while it marinates. In the bag you can leave as is.
-
Prepare the Steak & Salad: Lightly oil clean grates and prepare a medium-hot propane or charcoal grill. Remove steak from marinade and discard marinade. Grill the steak until your level of doneness, flipping once. We like it charred on the outside and fairly rare within but cook to your liking. Let the steak rest at least 5 minutes.
-
Meanwhile, fill a large pot with salted water and cook the pasta till al dente; drain. Place the pasta in a large mixing bowl. Slice the steak across the grain and add to the bowl and drizzle with a little of the reserved dressing. Add the carrots, cucumbers, scallions, arugula and spinach and toss, adding more dressing as you go, to taste. Garnish with additional Thai basil, bruising or tearing gently as you add it to the salad. Serve right away.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Arugula: Monash university has lab tested arugula. For many years they stated that arugula had no FODMAPs. After a 2019 smartphone app update, they changed the entry to say that arugula contains trace amounts, but still state, “east freely and according to appetite”.
- Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.
- Cucumbers: Both Monash University and FODMAP Friendly have lab tested cucumbers. FODMAP Friendly gives them a “Pass” at ½ cup (64 g).Monash states that no FODMAPs were detected upon lab testing and set a serving size at ½ cup (75 g).
- Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
- Ginger: Monash University has lab tested fresh ginger root and has determined it to be free of FODMAPs, making it one of our go-to no FODMAP foods.
- Lime Juice: Monash University has lab tested lime juice and it is low FODMAP in 1 cup (250 g) amounts (double that of lemon juice, as an interesting fact).
- Pasta: You have to read labels but there are many low FODMAP and gluten-free brands of pasta available. Use what is called for in individual recipes. Our go-to is rice based pasta. Monash University lab tests states that 145 g for 1 cup cooked pasta is a low FODMAP serving and FODMAP Friendly lab testing suggested 2 cups or 146 g cooked is low FODMAP.
- Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
- Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is 1/4 cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.