Tomato Lime Quinoa Salad

My colleague, Patsy Catsos and I hosted our first workshop for registered dietitians on the low FODMAP diet in Portsmouth, New Hampshire last Friday.  It was a blast working with a group of smart colleagues that share a passion for digestive health and nutrition.

Here’s a few of the goodies we had available at the workshop.

As part of our workshop, we included many low FODMAP menu selections at our lunch buffet including the most amazing quinoa (pronounced Keen-wah) salad.  In fact, it was the tastiest quinoa dish I have ever eaten.

Have you tried quinoa yet?

Quinoa is a gluten free ancient grain that is a great source of protein and fiber.

I asked the chef at the catering company to share her recipe and she is getting it together for me…but she did share a few key ingredients–lime juice, cumin and cilantro.

So in usual form, I didn’t wait for her to email the recipe to me…and started right away experimenting in the kitchen.  I created a pretty delish version…3 servings later…it is so very, very yummy.

The recipe at our workshop called for red quinoa.  But I had tri-color quinoa from Trader Joe’s so I just used that.

Quinoa has to be soaked and drained to remove the bitter tasting saponins on the outside of the grain.

It cooks up quickly–in fact, I think I did overcook it a bit.

Since I love tomatoes and scallions, I added some to my dish.  Since the only fresh herb I had in the house was fresh dill, I swapped out the cilantro for dill.

This recipe is super easy to whip together and can be stored in the refrigerator for few days and incorporated into other meals as a side salad, topping to grilled fish, or as a meal by itself.


Tomato Lime Quinoa Salad (low FODMAP recipe)


  • 1 cup uncooked quinoa, soaked for about 15 minutes, drained and rinsed
  • 1-2 fresh limes, juiced to taste (I used 2 limes but I love the lime-y taste)
  • 3 fresh scallions, cut in thin rounds (FODMAP followers use green part only)
  • 1-2 medium tomatoes, de-seeded and cut in small chunks
  • 1 tablespoon olive oil
  • 1/2-3/4 teaspoon cumin (I love cumin so added the 3/4 tsp. amount)
  • Salt and pepper to taste
  • 1-2 tablespoon fresh dill or cilantro, chopped


  1. Cook quinoa according to package instructions.
  2. Add lime juice, scallions, tomatoes, olive oil, and cumin.
  3. Season with salt and pepper, to taste.
  4. Garnish with fresh herbs of choice.
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About katescarlata

Registered dietitian with over 20 years experience in the nutrition and wellness field. Digestive health expert. Runner, Writer, Mom of 3, Dog lover especially my chocolate lab, LUCY!

16 thoughts on “Tomato Lime Quinoa Salad

  1. Great recipe!!! Can’t wait to make it tomorrow. Thanks for all your wonderful recipes and information

    1. my pleasure Jennifer. I just finished up my batch of the quinoa salad very yummy and very versatile. You could add chopped red pepper and feta cheese to infuse even more flavor. I added a handful of pine nuts to it today at lunch time….deelish!

  2. I know your workshop was limited to RDs, but is there any way I could get ahold of some of the presented information. I do have Patsy’s book, but I am interested in any of the other handouts that were given. Thanks.

  3. Thank you to Kate and Patsy for a VERY helpful event! Lots of great information and time to practice our new skills. And yes, the quinoa dish was my favorite, I’m excited to make it myself at home!

  4. This recipe is-was fantastic! Even my teenagers gulped it down. I am off to the store for more limes tomorrow to whip up another batch. Thanks for all of your great recipes

    1. Yay! Glad you liked it Lauren and your kids too! I have made a few batches myself….the lime cumin combo is delicious! A little feta and pine nuts are a nice addition too!

  5. This was wonderful. Added some chopped cukes to the mix as well. I have a feeling it will be a weekly addition to my menus.

    1. Thank Hilary…it is such a yummy recipe. Love the idea of adding cukes. Especially this time of year when they are abundant at the farm stands. Nothing like a fresh local cucumber.

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