Vermicelli and Poppy Seed Salad

Serves 3 large
Time: 15 min
~ low FODMAP ~ failsafe ~ low salicylate ~ low amine ~ dairy free ~ gluten free ~


150 g white or brown rice vermicelli (a)
80 g sprouted mung beans
70 g bean sprouts
30 g or 1 stick of celery (b)
75 g red cabbage (c)
60 g green cabbage (c)
2 tbsp poppy seeds (d)
3 dark green spring onion tips (e)
5 chives
2 tbsp canola oil (f)
1 tbsp pure maple syrup (g)
1 tbsp water
2 pinch salt
1 pinch citric acid


(a) The only ingredient in vermicelli should be rice.
(b) Celery is low FODMAP at 75 g (FODMAP Friendly App, 2018)
(c) Red and green drumhead cabbage are low FODMAP at 1 cup (~90 g, The Monash University Low FODMAP Diet App, 2018)
(d) Poppy seeds are failsafe (RPAH Elimination Handbook, 2011)
(e) Tip: re-grow spring onions
(f) Use canola oil that has no antioxidants (no 310-312, 319-321).
(g) Use pure maple syrup, not maple flavoured syrup.

  1. Cook vermicelli according to packet instructions, rinsing with cold water once cooked.
  2. Rinse mung beans, bean sprouts, celery, cabbage, spring onions and chives.
  3. Finely chop celery, cabbage, spring onions and chives. Chop bean sprouts coarsely.
  4. In a jar, shake together canola oil, maple syrup, water, salt and citric acid to form an emulsion.
  5. Combine all ingredients together in a large bowl. Pour dressing over the salad, sprinkle in poppy seeds and toss before serving
Personal notes

This is a tasty salad that is quick to throw together, colourful and great for a weekend lunch. I think the poppy seeds really make the salad – they look good scattered over the pale noodles and it’s nice to incorporate some seeds for a change. I have made the salad with both white and brown rice vermicelli and I prefer brown rice, mostly for the novelty and extra fibre, but either work. Sprouted mung beans can be difficult to find, especially in the supermarket. I have found them at fresh food markets, but not necessarily every week.

If you want to change it up a bit, you can add up to 60 g of drained, well rinsed canned lentils and it will still be low FODMAP.

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