I am not big on New Year’s resolutions but I did tell myself this year, I would try to eat a more colorful diet. I do eat a fair amount of fruits and veggies, but I know I could do a little bit better! Well, I really out did my goal with this Quinoa Kale Nourish Bowl. Colorful produce never looked so good 🙂 !!
I prepped all my veggies in advance. Drained and rinsed the chick peas. YES…1/4 cup drained and rinsed chick peas are consider low FODMAP. {Portion size matters with the low FODMAP diet!} And, then cooked up some red quinoa.
I sliced up some purple kale (my favorite), red cabbage, grape tomatoes, yellow bell pepper, carrots…and added some pitted kalamata olives and pepitas (hulled pumpkin seeds) too {All low FODMAP choices}.
For the dressing….a blended up a cilantro lime vinaigrette. Sooo..tangy, fresh and yummy.
I started my nourish bowl off with the freshly made, nice and warm red quinoa. I topped the quinoa with an assortment of my prepped veggies, chick peas, pepitas and olives and a drizzle of dressing. Voila!
This quinoa nourish bowl is a perfect protein-rich meatless meal and can be prepped in advance for the perfect lunch on the go….just add the dressing prior to serving.
Not everyone with digestive problems can get a way with eating a ton of vegetables at one meal…but eat what you tolerate and add as much color to your meals as possible. Adding fiber to the diet should be done gradually for best tolerance. The phytochemicals in the produce provide the beautiful color to these plant foods and offer health benefits from anti-cancer and anti-inflammatory effects.
If you prefer to be a carnivore, consider adding some sliced roasted chicken, grilled shrimp, or seared salmon to your nourish bowl.
Ingredients
- Serves 3-4
- 1 cup red quinoa, cook as directed
- 1 cup red cabbage, sliced
- 2 carrots, peeled and cut in thin rounds
- 1/4 cup Kalamata olives, pitted
- 1/2 cup grape tomatoes, halved
- 1/4 cup pepitas (hulled pumpkin seeds)
- 1 cup purple kale, thinly sliced
- 3/4 cup canned chickpeas, drained and rinsed to lower FODMAP content (limit to 1/4 cup per serving)
- 1 yellow bell pepper, deseeded and sliced in thin strips
- Cilantro Lime Dressing:
- 1/4 cup garlic infused oil
- 1-1 1/2 tablespoons fresh lime juice
- 1 cup fresh washed cilantro leaves
- sea salt and pepper, to taste
Instructions
- In blender, add garlic infused oil, fresh lime juice, cilantro leaves and blend to mix.
- Add sea salt and pepper to taste, set aside.
- In serving bowl, add ~ 1 cup cooked quinoa to bowl.
- Top quinoa in decorative pattern with various toppings as desired.
- Drizzle with about 1 tablespoon cilantro lime dressing.
- Enjoy!
Sherry in Chicago
This looks great, always looking for plant strong low FODMAP recipes since I don’t eat a lot of meat and my sweetie is low FODMAP
katescarlata
Hey Sherry–we all need to be eating more plant foods if we tolerate them—full of vital nutrients and various fibers.
Joyce
These look awesome! I’ve been eating a bunch of quinoa lately–for some reason it’s been what’s hit the spot. I’ll have to try these!
katescarlata
Great…let me know what you think of the cilantro lime dressing –if you try it!
Christine
Hi Kate,
looks beautiful! In terms of color: I am wondering if white , black, yellow carrots are also considered as low Fodmap. They seem to bother me…. Any ideas?
Many thanks,
Christine
katescarlata
Hi Christine, NO idea about the colored carrots–doubt they have been tested.
Kristin
Yay! Ever since you posted on Instagram a few days ago I have been looking forward to this. I can’t wait to make it! Thanks so much for posting all of your recipes. They have made my transition so much easier!
katescarlata
So glad you are following along on Instagram. You will always have a preview of recipe or brand name products that I post. Hope you like the quinoa bowl. 🙂
ms
Hi Kate,
This is great. Would you be able to confirm if red cabbage is low fodmap?
katescarlata
Yes, red cabbage is low FODMAP. I would consider getting the low FODMAP diet app from Monash–a great resource…if you have a smart phone!
Maria | Go Messy of Go Hungry
This looks great! I’ve been trying to add legumes like chickpeas back into my diet and this looks like a delicious way to do that! Thanks!