Low FODMAP Chopped Spring Roll Noodle Salad
Ingredients
MAKE GLUTEN FREEServings:
large saladsSALAD
70
lettuce (butter, iceberg, red coral) (washed and shredded)
65
green bell pepper (deseeded & diced)
120
carrot (peeled & grated)
90
red cabbage (finely sliced)
6
fresh mint (finely sliced)
120
thin rice noodles (dry weight before cooking)
150
cucumber (peeled and cut into bite-sized pieces)
PEANUT DRESSING
125
peanut butter*
1
pure maple syrup*
1
rice wine vinegar*
2
soy sauce*
60
water (to thin the dressing, add more as needed)
Low FODMAP Chopped Spring Roll Noodle Salad
This low FODMAP chopped spring roll noodle salad has all the best bits of a spring roll but only takes a fraction of the time to make. We love how the crisp salad ingredients combine with the tender noodles and super creamy peanut dressing to make a delicious meal.
Monash University Low FODMAP Certified™ recipe: One serving of a meal made in accordance with this recipe can assist with following the Monash University Low FODMAP diet™. A strict low FODMAP diet should only be commenced under the supervision of a healthcare professional.
A low FODMAP diet does not treat a disease but may help to meet nutritional needs with reduced gastrointestinal symptoms. Monash University receives a license fee for use of the Monash University Low FODMAP Certified trade marks.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free
Ingredients
MAKE GLUTEN FREEServings:
large saladsSALAD
70
lettuce (butter, iceberg, red coral) (washed and shredded)
65
green bell pepper (deseeded & diced)
120
carrot (peeled & grated)
90
red cabbage (finely sliced)
6
fresh mint (finely sliced)
120
thin rice noodles (dry weight before cooking)
150
cucumber (peeled and cut into bite-sized pieces)
PEANUT DRESSING
125
peanut butter*
1
pure maple syrup*
1
rice wine vinegar*
2
soy sauce*
60
water (to thin the dressing, add more as needed)
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
343
Fat
16.5g
Saturates
3.3g
Protein
10.3g
Carbs
41.8g
Sugars
9.8g
Fibre
4.2g
Salt
0.2g
Iron
1.5mg
Calcium
65.7mg
Calories
343
Fat
16.5g
Saturates
3.3g
Protein
10.3g
Carbs
41.8g
Sugars
9.8g
Fibre
4.2g
Salt
0.2g
Iron
1.5mg
Calcium
65.7mg
Calories
343
Fat
16.5g
Saturates
3.3g
Protein
10.3g
Carbs
41.8g
Sugars
9.8g
Fibre
4.2g
Salt
0.3g
Iron
1.6mg
Calcium
65.8mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Cook the rice noodles according to packet directions, then drain, rinse under cold water and drain again. Place to one side for later.
- Wash and shred the lettuce, dice the green bell pepper/capsicum, peel and dice the carrot, shred the cabbage, peel and slice the cucumber into bite-sized pieces, and finely chop the mint. Place the salad ingredients in a large bowl.
- Make the peanut dressing. Whisk together the peanut butter, maple syrup, rice wine vinegar, soy sauce and water (or you can blitz it in a blender). Add more water as needed to thin the dressing.
- If the noodles are super long, cut them in half using a clean pair of scissors.
- Place the noodles in the salad bowl and toss to combine. Then drizzle over the peanut dressing and serve. Enjoy!
- Meal prep option: This salad will keep for 3 days in the fridge. We’d recommend keeping the dressing on the side until you are ready to serve.
Buying Tips
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
Check the peanut butter does not contain high FODMAP ingredients like honey, high fructose corn syrup, inulin (chicory root), or agave syrup.
The amount of wheat in regular soy sauce is low FODMAP, however if you are feeling concerned you can buy gluten free soy sauce (Tamari).
Gluten Free Tips
Check the peanut butter is gluten free.
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Anna Sloan (RD)
Anna Sloan is a FODMAP trained Registered Dietitian in New Zealand. She works as a Registered Dietitian and nutrition consultant at Nutrition Connection. Her many years of experience allows her to provide specialised advice for coeliac disease, irritable ... Read More
