Low FODMAP Salmon Potato Salad with Green Beans
Our Low FODMAP Salmon Potato Salad with Green Beans takes inspiration from classic Salade Nicoise. Here you can use leftover cooked salmon, salmon cooked just for the purpose or we highly recommend canned salmon, if you know which kind to buy (more on that later). Along with tender cooked yellow potatoes and crisp tender green beans, all you need is a simple creamy dill dressing. This makes a hearty lunch to take to work, school or to serve at an elegant sit-down meal. Even for a light dinner.
Ingredients:
Salad:
- 1- pound (455 g) gold potatoes, scrubbed, cut into large bite-sized pieces
- 4- ounces (115 g) green beans, trimmed
- 14 to 16- ounces (400 g to 455 g) cooked salmon (canned is fine), warm or room temperature
Dressing:
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons balsamic vinegar
- 1 teaspoon Dijon mustard
- Kosher salt
- Freshly ground black pepper
- 2 tablespoons plain Greek yogurt or lactose-free yogurt
- 2 tablespoons chopped fresh dill or 2 teaspoons dried dill
Preparation:
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For the Salad: Either steam or boil the potatoes in a covered pot large enough pot to accommodate the beans, too. Cook until still a little firm – about 2 to 3 minutes before they are done. Add the beans, cover, and cook just until beans and potatoes are done. Drain.
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Meanwhile, flake the salmon in a large mixing bowl; set aside.
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For the Dressing: Whisk together the oil, vinegar and mustard, or shake together in a cove red jar. Season with salt and pepper, then whisk or shake in the yogurt and dill.
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Add the warm potatoes and beans to the bowl of salmon and drizzle over some of the dressing. Fold everything together to coat well, adding more dressing as needed. The Low FODMAP Salmon Potato Salad with Green Beans is ready to serve warm, or it can be served at room temperature. It will keep in an airtight container for up to 3 days. Bring back to room temperature for best flavors and texture before serving.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Green Beans: Green beans have been lab tested by both FODMAP Friendly and Monash University. FODMAP Friendly gives them a “Pass” at 75 g, which they say is about 14 beans. Monash gives them a Green Light low FODMAP serving size of 75 g or 15 beans.
- Potatoes: Potatoes have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash, starchy baking potatoes, red-skinned, yellow-skinned and purple potatoes contain no FODMAPs.
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.