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Low FODMAP Greens with Kumquats & Pomegranate

This salad of Low FODMAP Greens with Kumquats & Pomegranate should cure any notion you might have about whether or not you can enjoy fruits and vegetables while following the low FODMAP diet. Get ready to shop for radicchio, butter lettuce, frisée, kale, kumquats, pomegranate seeds and pumpkin seeds. Our Red Wine Vinaigrette or Malt Vinegar Salad Dressing are perfect accompaniments.

Course: Salad, Side Dish
Cuisine: American
Prep Time: 5 minutes
Cook Time: 0 minutes
Total Time: 5 minutes
Makes: 6 Servings
Calories: 70 kcal
Author: Dédé Wilson

Ingredients:

  • 3- ounces (85 g) butter lettuce leaves, torn into bite-sized pieces
  • 3- ounces (85 g) frisée, trimmed of root end, torn into bite-sized pieces
  • 3- ounces (85 g) kale ( we used Lacinato), stripped of large stems and torn into bite-sized pieces
  • 12 kumquats, sliced crosswise into discs, including skin
  • ½ cup (87 g) pomegranate seeds
  • 3 tablespoons toasted pepitas
  • Low FODMAP Salad Dressing of your choice

Preparation:

  1. Simply toss the lettuces, sliced kumquats, pomegranate seeds and pepitas together in a salad bowl. Salad may be covered with plastic wrap and refrigerated for up to 8 hours at this point.

  2. Lightly dress with Low FODMAP Salad Dressing of your choice right before serving.

Notes:

Tips

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Kale: Both Monash University and FODMAP Friendly have lab tested kale. Monash pictures Lacinato type kale and says that kale is Green light and low FODMAP in servings of ½ cup, chopped (75 g). FODMAP Friendly depicts curly kale and gives it a “Pass” at ½ cup chopped (30 g).
  • Lettuce: Butter lettuce has been lab tested by Monash and has no FODMAP content.
  • Lettuce: Radicchio lettuce has been lab tested been tested by Monash and is low FODMAP in servings of 2 cups (75 g).
  • Malt Vinegar: Monash University has lab tested malt vinegar and it has no detectable FODMAPs. We love “no-FODMAP” foods!
  • Pomegranate Seeds: More properly called pomegranate arils, they have been lab tested by Monash and are low FODMAP in ¼ cup amounts, which weigh 45 g.
  • Pumpkin Seeds: Monash and FODMAP Friendly have both lab tested pumpkin seeds. They are listed under “pumpkin seeds” on the Monash app and they state a Green Light low FODMAP serving at 2 tablespoons (23 g). FODMAP Friendly lists them under “pepitas” and gives them a “Pass” at ¼ cup (30 g). The image on the FODMAP Friendly app shows them in the shell.

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.

Nutrition Facts
Low FODMAP Greens with Kumquats & Pomegranate
Amount Per Serving
Calories 70 Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 1g5%
Sodium 4mg0%
Potassium 117mg3%
Carbohydrates 16g5%
Fiber 4g16%
Sugar 6g7%
Protein 2g4%
Vitamin A 110IU2%
Vitamin C 19mg23%
Calcium 26mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.