Moroccan Spiced Quinoa Low FODMAP Salad
Zesty, flavourful and nutritious Moroccan Spiced Quinoa Salad! Packed with 15g of plant-based protein, this vegan and low FODMAP salad features tender quinoa, chickpeas, grated carrot, baby spinach, sweet dates and toasted sunflower seeds. Drizzled with a tangy lemon dressing and a hint of Moroccan spice, it’s a refreshing and satisfying meal.
Inspired by some of my favourite low FODMAP ingredients, including quinoa and carrots. I created this Moroccan Spiced Quinoa Salad to blend nutrition with vibrant flavours and made it a low FODMAP salad, suitable if you’re following the low FODMAP diet.
Having visited Morocco, I fell in love with the region’s unique combination of sweet and savoury elements, which I aimed to capture in this dish. I love this recipe for its balance of textures and flavours. From the tender but textured quinoa and soft chickpeas to the sweet dates and crunchy sunflower seeds. It’s perfect for a refreshing lunch on a summer’s day, which will keep you going all afternoon.
Recipe notes
Low FODMAP serving size
One serving is approximately two cups.
Canned chickpeas have a moderate FODMAP serving size of 84 g as they contain galactooligosaccharides. It’s fine to have one moderate serving of FODMAPs in one meal during the low FODMAP diet, as long as you avoid other FODMAP sources at that meal and for 2-3 hours either side. To keep this recipe low FODMAP, reduce the chickpea serving to 42 g. It’s essential to keep your protein intake up, which is more challenging when following the low FODMAP diet as a vegetarian or vegan.
The portion size of dates in this recipe is well within the low FODMAP portion of 30 g, or 5 dates. At servings of 46 g or more, the amount of sorbitol and fructan makes this food moderate or high in FODMAPs.
The Moroccan spice blend is used in this recipe is low FODMAP as it is free from garlic and onion. Low FODMAP seasonings are available from FODMarket and Bay’s Kitchen online shops in the UK.
Leftovers
Refrigerate in an airtight container for up to three days.
More flavour
Add fresh parsley or corriander. Season with salt and pepper.
Additional toppings
Toasted walnuts or other nuts and seeds make a great addition to this recipe.
Find out more about following a plant-based low FODMAP diet.
Moroccan Spiced Quinoa Carrot Salad
Equipment
- 1 saucepan
- 1 large bowl
- 1 whisk
Materials
- 85 g Quinoa dry, rinsed
- 2 tbsps Extra Virgin Olive Oil
- 1 1/2 tbsps Lemon Juice
- 60 g Green Onion stalks finely chopped, green tops only
- 1/2 tsp Moroccan Spice Blend garlic and onion powder free
- 165 grams Chickpeas tinned
- 1 Carrot large, grated
- 2 tbsp Pitted Dates finely chopped
- 30 g Baby Spinach chopped
- 2 tbsp Sunflower Seeds toasted
Instructions
- Cook the quinoa according to package directions. Set aside.
- In a large bowl, whisk together the oil, lemon juice, green onion tips and Moroccan spice blend.
- Add the remaining ingredients and the cooked quinoa to the same bowl. Mix to coat.
- Divide onto plates and enjoy
