Hey, it is Nancy here, Andrea’s student. I understand that cooking is not everyone’s forte and some would say that if they had the opportunity to never have to cook again they would take it! There are many recipes out there that are super complex. A recipe with multiple steps that takes over an hour to cook can be very discouraging for those who already find cooking stressful. However, just because it looks complex and the picture looks Instagram worthy does not mean it is more nutritious or delicious. In fact, basic recipes can still be very nutritious. Although cooking your own meals does give you the control over which ingredients you add and the nutritive value of a meal, you don’t need to follow complex recipes to get the benefits of home cooked meals.
I have a new recipe that is super simple. It is perfect for those who can relate to not wanting to spend a minute longer in the kitchen than they need to! It uses basic ingredients and requires minimal cooking skills to make. This recipe below makes 5 cups, but if you are serving people, I would advise that you double the batch to make sure you have extras for days to come. With lots of leftovers, you can minimize the kitchen time each week and have a great salad to grab for lunch. It is also Low-FODMAP at a serving size of 1 cup.7
Low FODMAP Lemon Quinoa Salad
- 3 cups cooked quinoa (1 cup uncooked)
- 1 large red bell pepper, diced
- 1 cup of canned drained and rinsed chickpeas
- ¼ cup lemon juice (canned or approx. 1 lemon)
- 1 TBSP dried basil
- ⅛ TSP salt
- ¼ TSP black pepper
- Make 1 cup (uncooked) quinoa, as directed on package.
- While quinoa is cooking, dice pepper into small pieces and place in large bowl.
- Drain and rinse canned chickpeas and measure 1 cup. Add to large bowl.
- When quinoa is cooked, add to the large bowl.
- Season with lemon juice, basil, salt and pepper. Add more spices or lemon juice to taste, if desired.
Written and Developed by Nancy Gammack
University of Alberta Dietetic Intern