Low FODMAP Tortilla Salad Bowl

19 10 507
Ingredients Minutes Calories
Prep Cook Servings
5 min 5 min 1
Low FODMAP Tortilla Salad Bowl
Health Highlights
A deliciously crunchy, flavorful and filling low FODMAP tortilla salad.

Ingredients


69 g Tomato
75 g Green bell pepper (grilled; fresh or from a jar)
46 gm Lentils, canned (drained and rinsed)
15 stalk(s) Green onion (green parts only)
50 g Olives (Green or black)
2 tbsp Basil, fresh (leaves)
2 tbsp Parsley, fresh (leaves)
1 tbsp Extra virgin olive oil, garlic-infused
1 tbsp Lime juice (fresh)
1 pinch Salt
1 pinch Black pepper (freshly ground)
25 gm Tortilla chips, plain, white corn, salted
2 cup Lettuce, romaine (chopped)
30 g Avocado (ripe; for dressing)
1 Tbsp Nutritional yeast (for dressing)
1 pinch Salt (for dressing)
1 pinch Black pepper (freshly ground; for dressing)
65 gm Yoso Plain Unsweetened Coconut Yogurt (for dressing)
1 tsp Lime Juice (for dressing)

Instructions


  1. Start by thoroughly rinsing the lentils, then let them drain in a colander over the sink while you prepare the vegetables.
  2. Take a medium green bell pepper, cut it in half, and remove the seeds. Set aside the other half for later use. Place the remaining half, skin-side up, under a hot grill or broiler for 5-10 minutes, until the skin blisters and blackens. Carefully take it out (tongs work well for this) and transfer it to a glass jar, sealing the lid. Let it sit for about 10 minutes to cool. Once cool enough to handle, peel away the charred skin—it should come off easily—then discard it and dice the remaining flesh.
  3. Finely dice the tomato, thinly slice the spring onion greens and olives, and tear the fresh herbs into small pieces with your fingers.
  4. In a mixing bowl, combine the drained lentils with the diced tomato, roasted pepper, sliced spring onion greens, olives, and torn herbs. Drizzle in the garlic oil and lime juice, then season with salt and pepper. Mix everything well and set the bowl aside while you prepare the avocado dressing.
  5. Mash the avocado in a small bowl until smooth to make the dressing. Stir in nutritional yeast, a pinch of salt and pepper, coconut yogurt, and lime juice, mixing until you achieve a creamy consistency.
  6. To assemble the salad, start with a base of rocket or other leafy greens. Spoon the lentil mixture over the lettuce, including any juices from the bowl. Crush the corn tortilla chips by hand and sprinkle them evenly over the salad. Finally, drizzle the avocado dressing on top and enjoy!

Nutrition Facts

Per Portion

Calories 507
Calories from fat 246
Calories from saturated fat 65
Total Fat 27.3 g
Saturated Fat 7.3 g
Trans Fat 0.2 g
Polyunsaturated Fat 5.8 g
Monounsaturated Fat 12.7 g
Cholesterol 0
Sodium 611 mg
Potassium 1264 mg
Total Carbohydrate 61 g
Dietary Fiber 14.6 g
Sugars 8.6 g
Protein 12.1 g

Dietary servings

Per Portion


Fruit 0.2
Meat Alternative 0.3
Milk Alternative 0.4
Vegetables 6.7

Energy sources


Pygal42%464.96445379076033173.0659148347248%305.31164901981754241.0620530139623310%354.06932736685246111.168843997040542%48%10%CarbohydratesFatProtein

Meal Type(s)





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