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FODMAP-Friendly Quinoa with Roasted Veggies

Updated: Nov 5, 2018


This FODMAP-friendly recipe can be served as a main dish or paired with another food, happens to be #vegetarian and #glutenfree and is suitable for the Low FODMAP elimination phase! Quinoa is a seed that has properties similar to a grain, offers vegetarian protein and is naturally gluten free, making it a versatile ingredient for many types of diets. Also, it's delicious! Paired with low FODMAP veggies and offering tons of flavor (with no onion or garlic in sight), this is going to be a popular dish, whether you're watching your #FODMAPs or just looking for something simple and tasty to eat!

Low FODMAP recipe, vegetarian recipe, quinoa with vegetables
FODMAP-Friendly Quinoa with Veggies

Ingredients (serves 4)

1 C quinoa, uncooked (I used tricolor quinoa, but any variety works!)

2 C water

2 medium zucchini

1 medium yellow squash

1 C cut green beans (fresh or frozen, if frozen thaw first)

1/2 C walnut halves and pieces, raw, unsalted

4 C arugula, raw

1/4 C olive oil

1/2 C shaved parmesan or pecorino cheese (optional)

dash salt

dash pepper

1 tsp paprika


1. Preheat oven to 400 degrees. 2. Place quinoa and water in large pot and bring to a boil. Once boiling, cover, reduce heat and allow to simmer until all liquid is absorbed, approximately 15-20 minutes. 3. Wash and dry zucchini, yellow squash, green beans and arugula. Chop zucchini and yellow squash and place on baking pan. Drizzle with about half of the olive oil and season with salt, pepper and paprika. Bake in oven until tender, approximately 15 minutes.  4. Steam green beans (either over the stove or place in microwave safe bowl with 1-2 tsp water, covered, until bright green and tender).  5. Add 2 Tbsp water to a separate, small pan and warm over medium heat. Add arugula, cover and allow to wilt, approximately 3-4 minutes.  6. Add wilted arugula, steamed green beans, walnuts, roasted vegetables and remaining olive oil to quinoa and mix ingredients. Transfer to serving bowl and top with shaved cheese, if desired. Enjoy! 

Nutritional Analysis Per Serving:

Calories 478 calories, Total Fat 31 g, Saturated Fat 7 g, Cholesterol 16 mg, Carbohydrates 38 g, Fiber 6 g, Protein 17g, Sodium 349 mg, Calcium 239 mg

*Note: Analysis includes optional 1/2 C shaved parmesan cheese. Omitting cheese will decrease calories, total fat, saturated fat, cholesterol, protein, salt and calcium

*Please Note: While this dish is free from gluten-containing ingredients, I recommend using certified gluten free products if you need to avoid potential sources of cross contamination, such as in the case of celiac disease.



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