Low FODMAP Summer Beef Salad with Mustard Vinaigrette
Ingredients
MAKE GLUTEN FREEServings:
Beef Salad
600
beef rump steak
1
neutral oil (rice bran, canola, sunflower)
1
salt & pepper
1
green beans (cut into bite-sized pieces)
6
lettuce (butter, iceberg, red coral)
1
red bell pepper (deseeded & cut into strips)
12
cherry tomato (medium sized, cut into halves)
4
green onions/scallions (green leaves only, finely sliced)*
Mustard Vinaigrette
1.5
dijon mustard*
2
white vinegar
4
olive oil
0.25
black pepper
0.25
white sugar
Equipment
- small plastic ziplock bag
Low FODMAP Summer Beef Salad with Mustard Vinaigrette
There is nothing nicer than a yummy salad on a hot day. This low FODMAP summer beef salad is easy to whip up and the mustard vinaigrette will have your family fighting for leftovers!
Recipe update: Please note that this recipe was updated on the 5th of March 2022 after Monash University changed the serving size recommendation for cherry tomatoes and red pepper/capsicum.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
Beef Salad
600
beef rump steak
1
neutral oil (rice bran, canola, sunflower)
1
salt & pepper
1
green beans (cut into bite-sized pieces)
6
lettuce (butter, iceberg, red coral)
1
red bell pepper (deseeded & cut into strips)
12
cherry tomato (medium sized, cut into halves)
4
green onions/scallions (green leaves only, finely sliced)*
Mustard Vinaigrette
1.5
dijon mustard*
2
white vinegar
4
olive oil
0.25
black pepper
0.25
white sugar
Equipment
- small plastic ziplock bag
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
425
Fat
27.7g
Saturates
6.4g
Protein
36g
Carbs
10.5g
Sugars
6.5g
Fibre
2.9g
Salt
0.3g
Iron
4.8mg
Calcium
48.8mg
Calories
425
Fat
27.7g
Saturates
6.4g
Protein
36g
Carbs
10.5g
Sugars
6.5g
Fibre
2.9g
Salt
0.3g
Iron
4.8mg
Calcium
48.8mg
Calories
425
Fat
27.7g
Saturates
6.4g
Protein
36g
Carbs
10.5g
Sugars
6.5g
Fibre
2.9g
Salt
0.3g
Iron
4.8mg
Calcium
48.8mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Cut the red bell peppers into strips and grill in the oven at 220ºC (440ºF) until the skins start to blacken. Remove from oven and allow to cool before peeling the outer blistered skin off (this is the part that has gone black). While the red bell peppers cooks you can do steps 2, 3 & 4.
- Prepare the green beans by removing the ends and cutting into bite sized pieces. Wash and shred the lettuce before dividing between the plates. Halve the cherry tomatoes and finely slice the green onions/scallions (green tips only). Put a small saucepan of water on to boil.
- Season the rump steak by rubbing each side in the neutral oil and salt and pepper. Heat a large frypan over medium-high heat and cook the steak for 3-4 minutes per side for medium rare, or until cooked to your liking. Allow to rest for five minutes before thinly slicing.
- While the steak cooks, you can blanch the green beans in boiling water for two minutes (they should go bright green and tender). Drain and rinse under cold water, then drain again.
- To make the mustard vinaigrette mix the dijon mustard, white vinegar, olive oil, sugar and black pepper together until smooth. If the vinaigrette is too sour try adding a couple of pinches of sugar until it is sweet enough.
- Assemble the salad and serve the sliced rump steak on top, before drizzling in mustard vinaigrette.
Buying Tips
Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
Check your mustard does not contain onion or garlic powder.
Gluten Free Tips
There are no gluten free tips for this recipe.
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: Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More
