Low FODMAP Minty Noodle Salad with Lamb Chops & Salsa
Ingredients
MAKE GLUTEN FREEServings:
Mint Herb Pesto
17
arugula (also called rocket) (lightly packed)
12.5
fresh mint (lightly packed)
12
fresh basil
3
garlic infused oil*
2
mayonnaise*
1
lemon juice*
58
firm tofu *
0.5
paprika*
1
salt & pepper
Pasta Salad
105
arugula (also called rocket)
25
fresh mint
1
salt & pepper
210
thin rice noodles
Lamb Chops
1
neutral oil (rice bran, canola, sunflower)
4
lamb shoulder chop
1
salt & pepper
Orange Cucumber Salsa
2
orange (medium-sized, peeled & diced))
150
cucumber (diced)
Equipment
- large frypan
- large saucepan
- blender/stick blender
Low FODMAP Minty Noodle Salad with Lamb Chops & Salsa
Lamb chops are perfect for any season and pair beautifully with low FODMAP mint herb pesto, fresh arugula (also called rocket) and rice noodles to make a tasty salad. The orange and cucumber salsa balances the rich flavours of this low FODMAP recipe.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free
Ingredients
MAKE GLUTEN FREEServings:
Mint Herb Pesto
17
arugula (also called rocket) (lightly packed)
12.5
fresh mint (lightly packed)
12
fresh basil
3
garlic infused oil*
2
mayonnaise*
1
lemon juice*
58
firm tofu *
0.5
paprika*
1
salt & pepper
Pasta Salad
105
arugula (also called rocket)
25
fresh mint
1
salt & pepper
210
thin rice noodles
Lamb Chops
1
neutral oil (rice bran, canola, sunflower)
4
lamb shoulder chop
1
salt & pepper
Orange Cucumber Salsa
2
orange (medium-sized, peeled & diced))
150
cucumber (diced)
Equipment
- large frypan
- large saucepan
- blender/stick blender
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
614
Fat
28.8g
Saturates
5.8g
Protein
33.7g
Carbs
56.2g
Sugars
7.7g
Fibre
4.2g
Salt
0.4g
Iron
3.5mg
Calcium
182.3mg
Calories
614
Fat
28.8g
Saturates
5.8g
Protein
33.7g
Carbs
56.2g
Sugars
7.7g
Fibre
4.2g
Salt
0.4g
Iron
3.5mg
Calcium
182.3mg
Calories
614
Fat
28.8g
Saturates
5.8g
Protein
33.7g
Carbs
56.2g
Sugars
7.7g
Fibre
4.2g
Salt
0.4g
Iron
3.5mg
Calcium
182.3mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- To make the mint herb pesto roughly chop the mint, arugula (also called rocket) and basil. Place in a blender or stick blender container and add the garlic infused olive oil, mayonnaise, lemon juice, tofu and paprika. Blend until smooth. Season with salt and pepper.
- Cook rice noodles according to packet directions. Then drain, rinse with cold water and drain again. Drizzle with olive oil, add the mint herb pesto, then toss with arugula (also called rocket) and mint.
- While the rice noodles cook, prepare and cook the lamb chops. Rub the lamb chops with olive oil and salt and pepper. In a large fry pan over medium high heat fry the lamb chops for about 4 minutes per side, until the inside meat is pink but not too bloody. Rest for 5 minutes before serving.
- Peel the oranges and cucumber. Dice the oranges and thinly slice and quarter the cucumber pieces. Mix together.
- Serve the lamb chops with the minty pasta salad and orange cucumber salsa on the side.
Buying Tips
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Make sure you buy firm tofu (these are often preserved in liquid, just drain the liquid off before using). The high levels of oligosaccharides/FODMAPs are drained off with the liquid during the manufacturing process, which makes the tofu low FODMAP. Avoid using Silken tofu as this product is high FODMAP.
Make your lemon juice and lemon zest from fresh lemon.
Choose a mayonnaise that does not include onion or garlic powder. We like using Best Foods Mayonnaise (Lite or regular). If you are a meal plan member you can also grab the recipe for our egg free mayonnaise here.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices 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.
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: 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
