3 Quinoa Recipes: Low-FODMAP Vegetarian and Gluten-Free

Three easy recipes using quinoa that are also low-FODMAP, vegetarian, and gluten-free for breakfast, lunch, and dinner!

The challenge for people who follow a vegetarian diet and need to follow a low-FODMAP or gluten-free diet is how to consume enough fiber and protein.  The answer is quinoa.

Quinoa (pronounced KEEN-wah) is a grain that is grown for its seed which has been eaten for hundreds of years but only recently became popular in the US. There are many components of quinoa that are known to confer health benefits; quinoa is high in fiber, high in protein, and rich in vitamins, minerals, and antioxidants such as quercetin.

For those with digestive disorders such as Irritable Bowel Syndrome (IBS), Small Intestinal Bacterial Overgrowth (SIBO), and Celiac disease, quinoa is gluten-free and low-FODMAP, making it a safe source of carbohydrates.

Quinoa is easy to make:  Using the ratio of one cup of uncooked quinoa to two cups of liquid.  For savory recipes, use a soup stock for added flavor, but for sweet recipes, use water.  Prepare your quinoa by rinsing it in a fine sieve and adding it to a deep pot.  Add the liquid and bring to a boil.  Once boiling, cover and reduce to a simmer for 15 minutes or until all of the liquid is absorbed, stirring occasionally.  Remove from heat and fluff with a fork.  One cup of uncooked quinoa yields approximately 3 cups of cooked quinoa.

Quinoa is so versatile that it can be enjoyed at breakfast, lunch, and dinner.

Here are three recipes:

Quinoa-Banana Breakfast Squares, Greek Quinoa Bites, and Turmeric Lemon Quinoa Salad.

I originally shared these recipes on the Fox61 Morning Show in Connecticut.  Here is the link to watch!

If you are looking to incorporate low-FODMAP foods into your diet, you often have gut health, IBS or SIBO issues.  You can take charge of your health: Start by being ready with your gut health story!  Download this free template and have all of your gut health information in one place so that your doctors know the whole story, and you can get diagnosed and treated quickly.  Click here to grab your copy today!

Quinoa Banana Breakfast Squares

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Servings 16 squares

Ingredients

• 1 1/2 cups gluten-free oats
• 1 cup cooked quinoa
• 2 ripe bananas, mashed
• 1/2 cup sugar
• 2 eggs, scrambled
• 1/4 cup peanut butter
• 2 tsp cinnamon
• 1 tsp baking powder
• 1 tsp vanilla extract
• 1/2 tsp salt
• 1/4 cup raisins or mini chocolate chips optional

Instructions

1. Preheat oven to 350F degrees.  Spray an 8x8 metal pan with non-stick spray

2. Mix all ingredients in a medium bowl with a mixing bowl until blended.

3. Pour batter into the pan and smooth to level.  Bake for 30 minutes or until slightly browned and firm to touch.

4. Cool completely.  Cut into squares.  Store in an air-tight container in the refrigerator.

Recipe Notes

To prepare uncooked quinoa, use a 1:2 ratio of quinoa to water.  Rinse quinoa with cold water and add to a pot.  Add water and bring to a boil.  Cover and reduce to a simmer.  Cook for 15 minutes or until all liquid is absorbed, stirring occasionally.  Fluff with a fork.  

Greek Quinoa Bites

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Ingredients

• 1 cup uncooked quinoa
• 2 cups vegetable broth or stock
• 1 cup frozen, bagged, cut leaf spinach
• 3 eggs, beaten
• 1 cup crumbled feta cheese
• 1/4 cup scallions, chopped (green part only)
• 1/2 tsp dried oregano
• salt and pepper to taste

Instructions

1. Preheat oven to 350F.  Use cooking spray to grease a mini muffin pan

2. Cook quinoa; rinse quinoa in cold water through a fine sieve and add to a pot.  Add soup stock and bring to a boil.  Once boiling, cover and reduce to a simmer.  Cook for 15 minutes or until all liquid is absorbed, stirring occasionally.  Remove from heat and fluff with a fork.

3. In a large bowl, combine all ingredients and mix by hand. Using a tablespoon or ice cream scooper, fill the muffin wells with the mixture.

4. Bake for20-30 minutes or until browned.  Remove from oven and allow to cool for 5 minutes.  Using a butter knife, remove bites from the muffin tin and enjoy immediately or move to a cooling rack and store in an air-tight container in the refrigerator.

Turmeric Lemon Quinoa Salad

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Servings 4 servings

Ingredients

• 1 cup uncooked quinoa
• 2 cups vegetable broth or stock
• 2 tsp turmeric powder
• 1/2 lemon, juice and zest
• 1/2 tsp salt
• 10 leaves basil, chiffonade or chopped

Instructions

1. To prepare uncooked quinoa, rinse quinoa with cold water in a fine sieve and add to a pot.  Add water and bring to a boil.  Cover and reduce to a simmer.  Cook for 15 minutes or until all liquid is absorbed, stirring occasionally.  Fluff with a fork.

2. In a medium bowl, add cooked quinoa, turmeric, juice, zest, and salt and blend to combine.  Fold in basil and serve.