Low FODMAP Quinoa, Rice, Pumpkin, Feta, Beetroot and Kale Salad

Quinoa, Rice, Feta, Beetroot, Kale, Pumpkin Salad

Low FODMAP Quinoa, Rice, Pumpkin, Kale, Feta, Beetroot Salad
Prep time
Cook time
Total time
I like to blend quinoa and rice in a lot of my rice salad recipes. Quinoa is very nutritious. It contains minerals, vitamins and complete proteins (it contains all nine essential amino acids our body needs).
Recipe type: Lunch or Side Dish
Serves: 4
  • 170 grams (1 cup) white quinoa, well rinsed, drained
  • 180 grams (1 cup) rice of your choice, rinsed, drained
  • 2 cups pumpkin, peeled, seeded, diced
  • 2 tablespoons garlic infused oil
  • ½ cup beetroot, tinned, cut into pieces
  • 200 g (7 oz) feta cheese, crumbled
  • 1 cup kale stemmed and shredded in small pieces
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon extra virgin olive oil
  • salt and pepper to taste
  • optional: 1 tablespoon sesame seeds or pepitas (pumpkin seeds)
  1. Preheat oven to 180℃ or 350℉
  2. Line a baking tray with oven-proof paper
  3. Spread the diced pumpkin on the tray
  4. Drizzle the garlic infused oil on the pumpkin
  5. Season with salt and pepper
  6. Roast for about 30 minutes or until tender
  7. In the meantime cook the rice and the quinoa in two separate pans following the instruction on their packets
  8. Drizzle the oil and the balsamic vinegar on top of the kale, 'massage' it and leave it aside to soften
  9. Drain the cooked rice and quinoa and mix together in a serving bowl, cool down for a few minutes
  10. Stir through the kale (it's ok if the rice and quinoa are still warm, this will help the kale to soften even more)
  11. Stir gently the roasted pumpkin
  12. Add the beetroot and the feta cheese
  13. Add salt and pepper to taste
  14. For extra flavour and texture add sesame seeds or pepitas
  15. You can either serve this dish at room temperature or chill in the fridge and serve cold when needed (it will keep for 2-3 days in the fridge)
Up to 2 slices of beetroot (20 grams) have been tested low FODMAP by Monash University (September 2017) and should be tolerated by most IBS sufferers.
1 tablespoon balsamic vinegar should be tolerated by most IBS sufferers
Rinse the quinoa very well under cold water to remove the bitter taste


About Larah

I have been suffering from Irritable Bowel Syndrome for many years, but it took a longtime to get a diagnosis, since then I have been following a low FODMAP diet, which has changed my life for the better. This is my story and experience with IBS and the low FODMAP diet.