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
FODMAP Information
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.