Go Back
+ servings
Print Recipe
4.5 from 2 votes

Low FODMAP Winter Salad

This low FODMAP Winter Salad is a superfood extravaganza! Parsnip, belgian endive and cabbage tossed together with walnuts and a mustardy dressing.
Prep Time15 mins
Total Time15 mins
Course: Lunch
Cuisine: Low Fodmap
Keyword: abundance bowl, nourishing bowl
Servings: 2 people

Ingredients

Winter Vegetables

  • 2,65 oz | 75g belgian endives bias-stripped (use a sharp knife)
  • 2,65 oz | 75g carrots ribboned (use a potato peeler)
  • 2,65 oz | 75g parsnip julienned (use a julienne peeler, a mandoline or a sharp knife)
  • 2,65 oz | 75g cabbage finely sliced (use a sharp knife)
  • 0,67 oz | 20g brussels sprouts (optional) shaved (use a mandoline or a sharp knife)

Pulses

  • 1/4 cup | 1,48oz | 42g canned chickpeas

Nuts

  • 1 oz | 30g walnuts (5) roughly chopped

Seeds

  • 2 tablespoons | 0,8oz | 23g pumpkin seeds

Mustard Vinaigrette

  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon dijon mustard
  • Pinch of salt

Instructions

  • In a large bowl toss all sliced ingredients and mix gently until well combined.
  • Season and coat with the...

Mustard Vinaigrette

  • Combine all the vinaigrette ingredients and whisking until smooth.
  • Taste and adjust seasonings if needed.
  • Toss over salad and place in the fridge for a couple of hours, preferably overnight.

Notes

Low FODMAP servings per meal:
- Commom cabbage 2,65oz|75g (fructans). Recipe calls for same quantity.
- Brussels sprouts* 1,34oz|38g (fructans). Recipe calls for half :0,67oz|19g.
- Canned chickpeas 1,48oz|42g (GOS). Recipe calls for same quantity.
FODMAP experts advise to limit servings of related FODMAPs to 1.5 servings per sitting (3 hours). This means, if you want to eat two foods from the same FODMAP group, you can have one serving of one and half a serving of the other. It's the case of fructans in this recipe. Remember, stacking only occurs in foods that come from the same FODMAP group. This means if you have a safe portion of fructans and a safe portion of GOS, they won’t stack on you. You can eat all this salad without problems.
*Even if a small serving of brussels sprouts is low fodmap, avoid them if they don't agree with you.