IBS Unfiltered

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Prep time: 15 minutes
Cook time: 15 minutes
Total time: 30 minutes
Difficulty: Easy
Serves: 4

Description

A light, refreshing salad that’s high in fiber and protein yet gentle on sensitive stomachs. Featuring quinoa, crisp veggies, and a tangy lemon-herb dressing, this dish makes a perfect lunch or side.

🧂 Ingredients

• 1 cup uncooked quinoa, rinsed
• 2 cups vegetable broth or water
• 1 cup chopped cucumber
• 1 cup diced tomatoes
• ½ cup chopped red bell pepper
• 2 tbsp chopped fresh parsley
• 2 tbsp crumbled feta – or you can use lactose free feta (optional)
• 2 tbsp garlic-infused olive oil
• 1 tbsp fresh lemon juice
• Salt and pepper to taste

👩‍🍳 Instructions

1. Cook quinoa: combine with broth in a pot, bring to a boil, reduce heat, and simmer for 12–15 minutes until fluffy. Let cool slightly.
2. In a large bowl, combine quinoa, cucumber, tomatoes, and bell pepper.
3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
4. Toss dressing with the salad, add parsley and feta, and mix gently.
5. Serve chilled or at room temperature.

🌿 Serving Tips

• Add grilled chicken or salmon for extra protein.
• Keeps well in the fridge for up to 3 days — great for meal prep.