As a digestive health dietitian, I often get asked about how plant-based proteins fit into a low FODMAP diet. While many beans can be high in FODMAPs, making them gassy – lentils are FODMAP friendly, so long as you eat them in moderate amounts. This warm lentil and potato salad is the perfect comfort food, especially in the Fall and Winter. Ready in about 30 minutes – it’s also great for meal prep. One batch makes 6 side servings.
Potatoes and Blood Sugar
Potatoes are quite high on the glycemic index – meaning that they have a bigger impact on blood sugar than lower glycemic index foods.
By choosing foods lower on the glycemic index, you can stay fuller longer (read: prevent hanger!), keep blood sugars in check, and EVEN manage your weight.
Because potatoes are higher on the glycemic index, I suggest pairing them with foods that have a lower glycemic value, as well as some protein and fat. This helps to slow down the uptake of glucose into the bloodstream. This recipe does just that – compared to traditional warm potato salad, this version with lentils is higher in fibre, lower on the glycemic index, and packed full of good nutrition.
Ingredient Tips for the Best Low FODMAP Lentil Potato Salad
Are lentils low FODMAP?
Canned lentils are low FODMAP in servings of 1/4 cup and moderate at 1/3 cup. This allows low FODMAP eaters to enjoy these legumes in various dishes, so long as it’s not a big portion. This lentil potato salad is certainly full of lentils, but is fine to consume when split into the recommended 6 servings.
What’s better: Canned or Dried Lentils?
In terms of general health – they’re both great! Lentils in a can as well as lentils that you boil at home are both chock full of fibre, protein, and micronutrients like iron, zinc, and potassium. However, the FODMAP content does change a bit depending on the option you choose.
Canned lentils are more FODMAP friendly, as some of the FODMAPs escape into the liquid during the canning process, and then get rinsed off prior to consumption. Plus, canned lentils are just so convenient! Much quicker than waiting 20-30 minutes for dried lentils to soften in boiling water.
Is sweet potato low FODMAP?
Similar to lentils, sweet potato has a low FODMAP portion and a high FODMAP portion. Consuming 1/2 cup or less is considered low FODMAP. I’ve ensured that each serving of this recipe maintains this low FODMAP amount.
How to Make Low FODMAP Warm Lentil Potato Salad
Before starting the recipe, preheat your oven to 400°F.
Start by washing the potatoes and peeling the sweet potato. You can also leave some peel on the sweet potato if you prefer, but I opted to peel them. I did however, leave the peel on the red potatoes for some color and extra fibre!
Chop the potatoes and sweet potato into cubes, approximately 1 inch in size. In a large bowl, toss all potatoes with 1 tablespoon of olive oil. Spread them on a sheet pan and season with salt & pepper. Roast them in the oven until fork-tender, 20-25 minutes.
While the potatoes and sweet potatoes are cooking, work on preparing the marinade.
Grab a medium mixing bowl and combine the remaining 3 tablespoons of olive oil, red wine vinegar, diced green onion, dijon mustard, chopped capers, thyme, salt, pepper, and parsley.
Drain and rinse the canned lentils and add them to a large bowl. Pour the marinade over top and mix well to coat.
When the potatoes are fork tender, remove them from the oven. Add them into the same bowl with the marinated lentils and fold them in gently. Be careful not to smash the potatoes, as they will be soft. Add the parsley and mix again.
Add a bit more parsley for garnish if desired. Enjoy!
Low FODMAP Warm Lentil Potato Salad
Ingredients
- 2 medium red-skinned potatoes
- 1 large sweet potato
- 1 can lentils rinsed
- ½ cup parsley, chopped, plus some for additional garnish
Marinade Ingredients
- 4 Tbsp olive oil divided
- 2 Tbsp red wine vinegar
- 1 Tbsp dijon mustard
- ¼ cup green onion, diced
- 1 Tbsp capers or 1 pickle (garlic-free) roughly chopped
- 1 tsp thyme
- ¼ tsp salt
- ¼ tsp black pepper
Instructions
- Preheat oven to 400° F.
- Chop potatoes and sweet potatoes into 1 inch pieces. In a large bowl, toss all potatoes with 1 tbsp olive oil. Place on a sheet pan and season with salt & pepper. Roast in the oven until fork-tender, 20-25 minutes.
- While the potatoes and sweet potatoes are cooking, prepare the marinade. In a mixing bowl, combine remaining 3 tbsp olive oil, red wine vinegar, green onion, dijon mustard, chopped capers, thyme, salt, pepper, and parsley.
- Drain and rinse the canned lentils and add them to a large bowl. Add the marinade. Mix well to coat.
- Remove the potatoes and sweet potatoes from the oven, and gently fold them into the lentil mixture. Add the parsley and mix again.
- Add a bit more parsley for garnish if desired. Enjoy!
Notes
- Want to lower the glycemic index of this recipe even more? Boil the potatoes instead of roast them! Some of the starch in the potato will leach out into the water, making them lower glycemic index!
- Want a flavour booster? Swap the parsley for fresh dill or cilantro!
- This recipe makes a great side, or served on a bed of greens with a poached egg on top! The perfect quick-lunch.
Categorized: Dairy-Free, Gluten-Free, Low FODMAP, Nut-Free, Salad, Vegan
