Low FODMAP Lemony Quinoa Chickpea Salad

• 분량: 4 servings
• 활동 시간: 15 minutes
• 총 시간: 30 minutes

재료

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

방향

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.

노트

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.

영양 정보

• 1회 제공량: 4 g
• 칼로리: 328 kcal
• 지방 전체: 20 g
• 포화 지방: 3 g
• 불포화 지방: 16 g
• 나트륨: 423 mg
• 탄수화물 전체: 31 g
• 식이섬유: 6 g
• 총 당류: 3 g
• 단백질: 8 g