Last December, my mum had a bunch of her girlfriends over for their annual Chrissy lunch. Of all the memorably tasty dishes on offer (the leftovers overflowed our fridge for days – score!), one thing stood out in particular: a colourful little grain salad made by one of my mum’s friends. Upon tasting it, I was equal parts delighted and deflated; delighted because it set off a party of whiz-bang flavours and textures in my mouth, but deflated because it was packed with high FODMAP ingredients like freekeh (green wheat), lentils, red onion and dried fruits.
Typical me, always wanting what I can’t have…
Hellenic Republic-Inspired Quinoa Salad with Cumin Yoghurt Dressing & Pomegranate
- 1.5 cups tri-coloured quinoa (available at most supermarkets)
- 3 cups low-sodium stock of choice
- 1 bunch coriander, washed and chopped
- 1/2 bunch continental (flat-leaf) parsley, washed and chopped
- 1 cup chopped spring onion, green part only (use 1/2 chopped red onion if you don’t have FM )
- 1/4 cup toasted slivered almonds
- 1/4 cup toasted pepitas
- 2 tbs toasted pine nuts
- 1/4 – 1/2 cup currants*
- 2 tbs dried cranberries*
- Juice of 1 – 1.5 lemons (or to taste)
- 3 tbs extra virgin olive oil
- 1 cup thick full fat Greek yoghurt
- Seeds of 1 small pomegranate, or 1/2 large
- 1 tsp cumin seeds, toasted and ground (or 1.5 tsp cumin powder, carefully cooked in a dry fry-pan over medium-low heat until fragrant)
- 1 tbs pure maple syrup (use honey if you don’t have FM)
- In a saucepan or pot, bring the quinoa and stock to a boil. Reduce heat to low, cover and simmer until tender and most of the liquid has been absorbed (depending on your cook top, this can take anywhere between 5 and 15 minutes). Fluff with a fork and set aside to cool.
- Combine the yoghurt, cumin and maple syrup/honey in a small serving bowl.
- In a medium bowl, combine the quinoa, coriander, parsley, onion, almonds, pine nuts, pepitas, currants, cranberries, lemon juice, olive oil and salt and pepper to taste.
- Transfer salad to a serving dish and top with the yoghurt dressing and pomegranate seeds. I like to mix some of the yoghurt dressing through the salad, then add more on top, but that’s up to you 🙂
* Those of you with fructose malabsorption/IBS or on a low FODMAP diet should limit your intake of dried fruit (excess fructose). However, if you’re trying to reintroduce FODMAPs back into your diet, a small amount shouldn’t hurt as the overall FODMAP load of this recipe is quite low. As always, assess your own tolerance. Halve or quarter the quantities if you’re unsure, and leave out altogether if you know you react to any amount of dried fruit.