Low FODMAP Minty Noodle Salad with Lamb Chops

Ingredients

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Servings:

Mint Herb Pesto

17   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   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 (large, peeled & cubed)
1   small cucumbers (peeled & sliced)

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • large frypan
  • large saucepan
  • blender/stick blender

Minty Noodle Salad with Lamb Chops & Salsa

PREP IN 25 MIN COOKS IN 20 MIN SERVES 4
BY ALANA SCOTT REVIEWED BY Kate Watson (RD)
FEATURED IN Dinner

Lamb chops are perfect for any season and pair beautifully with  low FODMAP mint herb pesto, fresh arugula and rice noodles to make a tasty salad. The orange and cucumber salsa balances the rich flavours of the dish.

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  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
MAKE GLUTEN FREE SHOW NUTRITION

Nutrition per serve

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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
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  1. To make the mint herb pesto roughly chop the mint, 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.
  2. 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 rocket and mint.
  3. 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.
  4. Peel the oranges and cucumber. Dice the oranges and thinly slice and quarter the cucumber pieces. Mix together.
  5. Serve the lamb chops with the minty pasta salad and orange cucumber salsa on the side.

Buying Tips

Garlic infused oil is found in the oil section of your local supermarket. 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 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 oligosaccharides/FODMAPs are drained off with the liquid and 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