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Low FODMAP Kale Quinoa Salad with Blueberries, Green Beans, Feta & Pecans

This salad has it all: veggies, fruit and protein. The perfect low FODMAP dish to bring to a party!

Low FODMAP Serving Size Info: Makes about 7 to 8 cups of salad (1.7 L to 2 L); serving size up to 1 cup (240 ml)

Course: Salad, Side Dish
Cuisine: American
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Makes: 8 Servings
Calories: 257 kcal
Author: Dédé Wilson

Ingredients:

Vinaigrette:

Salad:

  • 1 1/2 cups (230 g) cooked quinoa, any color
  • 5 ounces (140 g) fresh Lacinato kale
  • 6 ounces (170 g) green beans, stem ends trimmed, cut into large bite sized pieces
  • 1 cup (170 g) fresh blueberries
  • 2/3 cup (65 g) toasted pecan halves, chopped
  • 8 ounces (225 g) feta, preferably firm that can be cubed

Preparation:

  1. For the Dressing: Whisk together oil, vinegar, both mustards and maple syrup in a small bowl or shake together in a covered jar. Taste and season with salt and pepper; set aside.
  2. For the Salad: Have the quinoa cooked, or start with 1/2 cup of raw quinoa and follow our instructions for cooking quinoa. Cool completely and set aside.
  3. Wash the kale leaves well and remove any thick, tough ribs; pat dry. Chop very finely, preferably in a food processor fitted with a metal blade. Pulse the processor on and off until it reaches a fine texture, using the image for guidance. Measure out and pour 4 cups into a large mixing bowl; any extra can be used for another salad or smoothies. Add the cooled cooked quinoa to the kale.
  4. Bring a medium pot of lightly salted water to a boil and plunge in the green beans. Cook for only a few minutes, just until crisp tender and still bright green. Drain and run under very cold water to cease cooking. Drain again and pat dry. Toss into bowl of kale.
  5. Add blueberries, pecans and cubed feta to bowl and gently toss all together. Dress lightly with vinaigrette; you might have extra leftover. Salad is ready to serve and also keeps pretty well, even with vinaigrette, for 2 days although it loses a bit of its freshness. Any extra can be refrigerated in an airtight container. If you know you will not be serving it all, leave it undressed and dress right before serving.

Notes:

Tips

  • Trust me when I tell you that this salad DOES keep in the fridge - which is a boon for weekday lunch needs!
Nutrition Facts
Low FODMAP Kale Quinoa Salad with Blueberries, Green Beans, Feta & Pecans
Amount Per Serving
Calories 257 Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 1g5%
Sodium 25mg1%
Potassium 76mg2%
Carbohydrates 24g8%
Fiber 3g12%
Sugar 2g2%
Protein 8g16%
Calcium 9mg1%
Iron 0.7mg4%
* Percent Daily Values are based on a 2000 calorie diet.