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