This recipe is super tasty, high in protein, gut friendly dinner that is low FODMAP so great for anyone with bloating or indigestion. It takes 30 minutes to make and will serve 4 people. It is one of our most popular recipes on our online Gut health revolution course which we run with Consultant gastroenterologist Dr. Alan Desmond and dietician Rosie Martin.
Takes: 30 mins | Makes: 4 Servings | Difficulty: Beginner
Here we cook the quinoa in water and then cook the veg by adding them in on top of the cooking quinoa. Its an easy all in one dish excluding another pan for caramelising the nuts. Quinoa is a total super food, a pseudo grain that is in fact a seed that is packed with protein, fibre as well as lots of other nutrition. We use peas here to give a lovely contrast of colours and we cook the quinoa with some turmeric in it to give it a vibrant yellow colour while also adding loads of mighty antioxidants too.
We use the green part of a leek here instead of an onion as the green part of a leek is low FODMAP which means low in fermentable carbohydrates which means it is gut friendly when compared to onions and garlic. Try to choose a leek with plenty of green stalk on it.
FAQ – frequently asked questions
You can get quinoa in most supermarkets or health food stores. It stores for a long time like most grains and comes in multiple colours such as black, red and white. You can cook quinoa in veg stock to give it more flavour.
Absolutely! You could use whatever other veg you have in the fridge, the veg are very much interchangeable. It would go great with squash or pumpkin, peppers, courgettes, mushrooms..whatever veg you have!!
Yes indeed it freezes really well and heats up great. We suggest freezing it in portions so you only have to reheat what you need so it avoids wastage.
Allow it to cook and store it in a reusable tub in the fridge. It will last for at least 2 days in the fridge.
We only use the green part as it is lower in Fermentable carbohydrates (FODMAPS) so easier to digest while also delivering a lot of flavour.
It will last for at least 2 days in the fridge
Cooking quinoa is quite similar to cooking a lot of other grains. We usually add 2 part water to 1 part grain (by volume) into a suitable sized pot and put it on a high heat. Once it starts to boil, reduce the heat, put a lid on, ensuring to leave it slightly ajar so that the steam can evaporate and continue to boil until nearly all the water has evaporated (till there is approx 2cm of water left at the bottom). Put the lid on to cover the cooking quinoa and turn the heat off. Leave the quinoa to cook in its own steam for 5 minutes. This will make the quinoa to puff up and become lighter and fluffier.
Here we caramelise pecan nuts. We use pecans as they are lower in FODMAPs than other nuts.