Pumpkin Quinoa Porridge ( Low FODMAP Variation )

9 17 243
Ingredients Minutes Calories
Prep Cook Servings
5 min 12 min 4
Pumpkin Quinoa Porridge ( Low FODMAP Variation )
Health Rating


1 tsp Cinnamon
2 tbsp Flaxseeds (ground, optional)
1/8 tsp Ground cloves
1/2 cup Pumpkin purée, canned
1 cup Quinoa, uncooked (rinsed and drained)
1/8 tsp Sea salt
2 cup Water
1 1/2 tsp Maple syrup, pure (optional)
20 gm Walnuts (6-7 walnut halves)


In a pot, add 2 cups water. Bring to a boil and add the quinoa, pumpkin puree, cinnamon, ginger, cloves and salt. Turn down the heat to a simmer and cook for 10-12 minutes or until the liquid has evaporated.

Once the liquid has evaporated, take off the heat and stir in the ground flaxseeds. To serve, place some of the porridge in a bowl (optionally add a milk alternative). Top with the maple syrup if using.

Nutrition Facts

Per Portion

Calories 243
Calories from fat 73
Calories from saturated fat 7.7
Total Fat 8.2 g
Saturated Fat 0.9 g
Trans Fat 0 g
Polyunsaturated Fat 5.3 g
Monounsaturated Fat 1.5 g
Cholesterol 0
Sodium 80 mg
Potassium 378 mg
Total Carbohydrate 34 g
Dietary Fiber 6.0 g
Sugars 2.7 g
Protein 8.2 g

Dietary servings

Per Portion

Grain 2.1
Meat Alternative 0.3
Vegetables 0.5

Energy sources

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