If you have irritable bowel syndrome with constipation, it is so important for you to watch that you get enough fibre. A day with a low fibre intake will result in problems the next day. With every meal that you eat, make sure you are getting the fibre you need. If you slack off on this, you will pay for it. Just make sure that you don’t go overboard or you could get increased bloating.
Quinoa is a great grain for its fibre content and it also has a hit of protein to increase its value as a super grain. Eat it often with a permitted helping of low Fodmap vegetables and a protein for a complete meal that will serve your constipation well.
Prawn Quinoa Salad - Low Fodmap
Author: Suzanne Perazzini
Serves: 4
Ingredients
- 2 tsp oil
- 1 tsp garlic-infused oil
- 1 heaped tsp curry powder
- 1 red chilli, chopped finely
- 1 tsp grated ginger
- 3 spring onions, green part only, chopped
- 1.5 cups uncooked quinoa
- 3 cups water or stock
- salt and pepper
- 2 stalks celery
- 1 orange pepper
- ½ red pepper
- 2 zucchini
- 2 tbsp chopped mint
- Lettuce
For the prawns
- 500 gms uncooked prawns
- 1 tbsp oil
- 2 tbsp butter
- 1 tsp garlic-infused oil
- 1 red chilli, chopped
- 1 tsp grated ginger
- 3 spring onions, green part only, chopped
Method
- Heat the oils in a pan and add the next four ingredients.
- Cook 1 minute, stirring.
- Add the quinoa and water or stock. Bring to the boil and cover.
- Simmer until cooked according to the instructions on the packet until all the liquid has been absorbed.
- Cool the quinoa.
- Chop up all the vegetables and mix with the cooled quinoa.
- Place lettuce around a serving dish and place the quinoa in the middle.
For the prawns
- Heat the oils and butter and add the chiili, ginger and spring onions. Cook 30 seconds and add the prawns.
- Cook until opaque - it won't take long.
- Add to the quinoa mixture with all the juices and stir in gently.
- If you like, serve with some lactose-free yogurt.
My favorite way to eat quinoa has become either in soup or salads. Since spring is here now, salads rule! And we love main course salads like this. Very nice — thanks so much.
I have always loved one dish meals. Even though there can be a lot of work in them, they feel somehow simpler. And there are less dishes to wash after the meal.
What a colourful, healthy salad. I do enjoy quinoa but it’s amazing how I only heard of it a few years ago. Where’s it been all these years??? xx
I know – I seem to have only discovered it recently too. Where was it hiding?
How many calories are in one serving?
I have no idea. The low Fodmap diet is for IBS – it is not a calorie counting diet.