Low FODMAP Lemony Quinoa Chickpea Salad

• porsi: 4 servings
• waktu aktif: 15 minutes
• total waktu: 30 minutes

Bahan-bahan

3/4 cup quinoa (uncooked) (*rinse under water before cooking)

1 1/3 cup water

1 Tbsp garlic-infused olive oil

140 grams red pepper, diced (roughly 1 small pepper)

150 grams zucchini, diced (diced (roughly 1 medium zucchini)

1 cup flat leaf parsley (minced)

1 cup canned chickpeas (rinsed under water)

1/4 cup lemon juice

1/4 cup garlic-infused olive oil

1/2 tsp salt

zest of 1 lemon

Petunjuk

Rinse quinoa under water, then add to medium pot with 1 1/3 cup water. Bring to boil, then reduce to medium low heat and simmer with lid on for 12-15 minutes, or until water is fully absorbed. Remove from heat, fluff with fork, and let cool for 10 minutes.

Meanwhile, heat 1 Tbsp garlic-infused olive oil in a skillet over medium heat. Sautee diced red pepper for 3 minutes and then add the diced zucchini and sautee until al dente (about 3-5 minutes).

Add lemon juice, 1/4 cup garlic-infused olive oil, lemon zest and salt to a container with a lid and shake vigorously to mix.

Once the quinoa and vegetables are done and slightly cooled, add all ingredients to a bowl and toss well.

Catatan

low FODMAP, Mediterranean diet compliant, and works well both cold or warm. Uses garlic-infused olive oil, red pepper, zucchini, and parsley — pairs perfectly with salmon too.

Nutrisi

• Ukuran Porsi: 4 g
• Kalori: 328 kcal
• Total Lemak: 20 g
• Lemak Jenuh: 3 g
• Lemak Tak Jenuh: 16 g
• Natrium: 423 mg
• Total Karbohidrat: 31 g
• Serat Diet: 6 g
• Total Gula: 3 g
• Protein: 8 g