Asian Inspired Quinoa Salad

quinoa salad
Serves: 4
Prep: 10 minutes
Cook: 20 minutes

Quinoa is known as quite a trendy food but in fact it is delicious, low in FODMAPs and a higher fibre alternative to other grains such as rice. This super-simple recipe is nutritious, tasty and is a great vegetarian or vegan option. It’s really easy to pack and take to work lunch and will keep for a few days in the fridge. Add your choice of protein to make it a balanced meal (see serving suggestions). 

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1 cup of tri-coloured quinoa cooked in 2 cups of water or our certified low sodium vegetable or chicken-style stock (or homemade low FODMAP stock)

196 g 6.9 oz

1 large red capsicum, large, ½ cm diced

225 g 7.9 oz

2 medium Lebanese cucumbers, ½ cm diced

246 g 8.7 oz

1 large carrot, grated

183 g 6.5 oz

½ cup fresh mint, chopped

25 g 0.9 oz

½ cup fresh coriander, chopped

25 g 0.9 oz

Juice of 2 lemons OR limes

55 g 1.9 oz

1½  tbsp of fish sauce (soy sauce or vegan fish sauce for vegan option)

66 g 2.3 oz

2 tsp ginger, minced

10 g 0.4 oz

2 tsp sesame oil

10 g 0.4 oz

Chopped fresh chilli (optional)


  1. Rinse quinoa very well in a fine sieve*. Cook quinoa by covering 1 cup with 1½ cups stock or water and microwave in a covered container for 10 minutes. Alternatively, to cook on the stove top, bring to the boil, then reduce heat to very low and cook covered for 10 minutes. Allow quinoa to rest (still covered) off the heat for a further 10 minutes. Place in a large bowl and fluff with a fork then allow to cool.

    *It is very important to rinse your quinoa well or it will taste VERY bitter 

  2. While the quinoa is cooking prepare the vegetables and herbs then add to the quinoa and combine.

  3. Add all dressing ingredients into the bowl and mix well.


Serving Suggestion:

  • Sprinkle with low FODMAP dukkah and perhaps drizzle with some garlic infused oil and some lemon juice.
  • Serve with some lean cooked chicken, firm tofu, fish, a poached egg or crumbled feta cheese. For some crunch stir though some roasted walnuts, macadamias or pepitas.
  • For added colour and flavour, add a tsp of turmeric to the quinoa and water before cooking it! 
  • Instead of quinoa, why not try other non-traditional, low FODMAP grains like millet. 
Nutrition Information (per serve)
Energy 860 Kj / 206 cal
Protein 7.70g
Carbohydrates 32.70g
Sugar 10.50g
Total Fat 4.70g
Saturated Fat 0.60g
Fibre 6.20g
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