Low FODMAP Lemony Quinoa Chickpea Salad

• 份量: 4 servings
• 准备时间: 15 minutes
• 总时间: 30 minutes

配料

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

步骤

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.

备注

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.

营养

• 每份大小: 4 g
• 卡路里: 328 kcal
• 总脂肪: 20 g
• 饱和脂肪: 3 g
• 不饱和脂肪: 16 g
• 钠: 423 mg
• 总碳水化合物: 31 g
• 膳食纤维: 6 g
• 总糖: 3 g
• 蛋白质: 8 g