Low FODMAP pumpkin and quinoa salad

Posted on May 05, 2022

Getting creative with salads is a great way to incorporate a variety of vegetables and wholegrains into your diet, which are both sources of fibre and good for our gut health. This grain salad is suitable if you’re following a vegetarian diet (yoghurt can be left out to keep it vegan), or trying to incorporate more plant-based meals into your week.

Low FODMAP Pumpkin and quinoa salad

Prep time: 15 minutes
Cook time: 30 minutes


300g Butternut pumpkin (diced into small cubes)
2 Tbsp. Cobram Estate garlic and rosemary infused extra virgin olive oil
1 cup white quinoa
2 cups spinach (roughly chopped)
1 small red capsicum (diced)
1 medium cucumber (diced)
2 Tbsp. pine nuts
1/4 cup fresh Parsley (finely chopped)

For the dressing:
100g Greek yoghurt
2 Tbsp. Extra virgin olive oil
½ tsp black pepper
2 tsp lemon juice
Salt & pepper to taste


1. Preheat oven to 200°C / 375°F.
2. Place pumpkin pieces on a tray lined with baking paper, season with garlic and rosemary infused oil, pinch of salt and pepper, and roast for about 30 minutes or until soft.
3. Cook quinoa as per packet instructions
4. Add spinach, capsicum, cucumber, pine nuts and raisins to a large salad bowl.
5. Once the pumpkin and quinoa are cooked add them to the salad and mix together.
6. Mix together yoghurt, olive oil, black pepper and lemon, and mix dressing though salad.
7. Serve and enjoy!
This grain salad would pair nicely with a protein such as chicken or salmon.

Use our FODMAP Friendly App to find low FODMAP substitutes for any ingredient!

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