Our Low FODMAP Roasted Pumpkin Quinoa Salad is hearty enough for a main dish at lunch, or add a small amount of roasted meat, chicken, fish or tofu for dinner. Japanese pumpkin, also known as kabocha squash and Kent pumpkin, contains No FODMAPs and quinoa is low FODMAP, protein-packed and easy to cook. Combined with fresh herbs and nuts and fresh, juicy pomegranate seeds, this is a memorable salad. Company worthy.
Low FODMAP Serving Size Info: This salad can serve 6 as a side dish or 4 as a main lunch dish.
For the Roasted Pumpkin: Position rack in middle of oven. Preheat oven 425°F (220°C). Line a half-sheet pan with aluminum foil; set aside.
For the Salad: While the pumpkin is roasting, make the quinoa. Stir the quinoa and water together in a small pot, add a pinch of salt, cover and bring to a boil. Adjust heat to low and cook until the water is just absorbed, about 10 minutes, then turn off the heat but leave the cover on. Allow to sit for 5 minutes, then fluff with a fork. Set aside to cool to room temperature while you prep the rest of the dish.
This dish lends itself to some easy and flavorful variations.
• Use Garlic-Infused Oil, made with olive oil, instead of the olive oil
• Or try a nut oil: walnut oil or hazelnut oil are incredible
• Use sliced or slivered almonds, pecans or walnuts instead of the hazelnuts
• Instead of pepitas, use sunflower seeds
• If you don’t have the sumac, add 1 teaspoon of finely grated lemon zest
• Or try orange zest!
• Add a big handful of arugulas, baby spinach or finely cut ribbons of kale
Our recipes are based on Monash University and FODMAP Friendly science.
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.