Veggie Quinoa with Garlic Dressing

This is an easy vegan weekday recipe, the basis is quinoa with stir-fried vegetebales. But what makes the recipe all the more exiting is the addition of three elements that are usefull to make any simple dish a bit more special: 1) fresh herbs for freshness, 2) seeds for bite, and 3) a garlic dress that lets it come together. This recipe dish will help to put an easy dinner on the table with simple ingredients, but also tasty! You can vary with any grain and vegetables as long as you stick to low FODMAP ingredients.

The garlic dressing taste great, is healthier ánd low fodmap . It is made with garlic oil, that is actually low in FODMAPS (as the FODMAP’s are not solutable in oil) and a great way to incoroporate the taste of garlic into your dishes.

The recipe for the low FODMAP garlic sauce makes more than you need for this recipe, but you won’t be sorry 😉 I like to make a bottle, and it usually is gone in days, it will go with any salad, grilled vegetables or burgers. It is easy to make with hemp seeds or sunflower seeds if you have a blender, but if you don’t have a blender you can also go for sunflower seed butter (like as a nut butter) and just whisk it all togehter in a bowl!

Ingredients:

Vegetable quinoa

• 250 gr quinoa (I used red)
• 2 chichories (witlof)
• 2 red bell peppers 
• 4 normal tomatoes
• 1 block / 200 gr pesto rosso tofu (or normal) 
• 1 handfull chopped up fresh mint leaves
• 1 handfull sunflower seeds
• salt and pepper to taste

Cook the quinoa according to the package instructions. Chop up the chichories and bell pepers, tomato and tofu into about 1cm pieces. Heat up oil in a frying pan, add the chicory and pepper when the pepper is hot, and stir fry over medium heat. After 10 minutes, add the tofu and the tomatoes, and fry for another 5 minutes. Turn down the heat. Mix in the fresh mint leaves. Sprinkle sunflower seeds and the garlic dressing on top when serving.

Low FODMAP Garlic dressing

• 1/2 cup hemp seeds or sunflower seeds (or sunflower butter)
• 1/2 cup water
• 1/4 cup lemon juice (fresh or from a bottle)
• 1/4 cup garlic oil (I actally used garlic chili oil, if you prefer it spicy)
• 1 tablespoon mustard
• 2 tablespoons nutritional yeast 
• 1 tablespoon capers
• ground black pepper 
• salt to taste

If using sunflower seeds, let them soak in water for few hours, then drain the soaking water (not necessary for hemp seeds).

Add all the ingredients to a blender, and mix untill smooth. Add some more water untill it has sauce like consistancy that you like. Taste and add adjust to your taste by adding  some more lemon juice, salt or pepper. Store it in refrigerator and eat within 4 days.