Southwestern Inspired Salad Bowls
Vegan, Low Fodmap, and Gluten Free Friendly
Originally published: February 17, 2021
Are you in need of a simple yet nutrient-packed lunch? Same. This week I was in the mood for a Southwestern-inspired bowl. This rendition is vegan, gluten-free, and low-fodmap friendly. However, you can easily add a protein or sprinkle some hemp seeds on for good measure. The recipe below is a guideline as I cook intuitively. I suggest cooking 1 cup of quinoa for the week ahead, and from there, you can choose how much you want to portion out for each bowl. I personally pre-chop all of the tomatoes, cucumbers, and green onions beforehand and store them separately. Remember to prep the quantities you desire and use the ingredient list as a guideline!
Ingredient Highlight: Quinoa
Quinoa is a nutrient-dense food. It’s rich in fiber, minerals, antioxidants, protein and contains all nine essential amino acids.
Contains high levels of the antioxidants quercetin and kaempferol. To learn more about quercetin, see this article I’ve written for Total Foods here.
Has a low glycemic index, may improve blood sugar and cholesterol levels.
Quinoa contains prebiotics. Prebiotics are specialized plant fibers. They are what help feed the good bacteria in one’s stomach.
Considered one of the most nutritious foods on the planet.
Ingredients
Base
quinoa (or rice)*
a few handfuls of butter lettuce (or any greens you have)
Toppings
cucumber, diced
2 small tomatoes, diced
grilled corn (I get mine frozen)
½ avocado, diced*
2 green onions, thinly sliced on the bias*
Chili Lime Dressing
2 tbsp extra virgin olive oil
1 tbsp lime juice
a few dashes of cumin
a few dashes of chili powder
sea salt
black pepper
Grilled Corn
1 package of frozen grilled corn (I get mine at Trader Joe’s)
1-2 tbsp extra virgin olive oil
a few dashes of cumin
a few dashes of chili powder
sea salt
black pepper
Method
Cook quinoa according to the package. I typically make quinoa or rice at the beginning of my week to make quick bowls like this one.
In a sauté pan, heat frozen or fresh corn with a splash of olive oil. Add in a few dashes of cumin, chili powder, salt, and pepper. Sauté for about 5 minutes or until corn is tender. I never measure this. Adjust seasoning to your preference.
In a small mixing bowl combine all dressing ingredients. Taste and adjust seasonings. I used an enchilada sauce from Alexandra’s Kitchen here but feel free to use the dressing I provided.
In a large shallow bowl add your base and toppings. I like to create little sections for each of the toppings, but you don’t have to! See images for reference.
Add dressing, extra lime juice, and enjoy!
Notes
Low Fodmap Servings
Use 30g or 1/4th of a small avocado per serving.
Only use the green part of the green onion.
Use 1 cup or 155g of cooked quinoa per serving.
