Crab & Rocket Quinoa Salad

This recipe is both gluten free and low FODMAP’s, a fabulous addition to the recipe book for people with Coeliac’s disease and people managing symptoms of irritable bowel syndrome. It uses quinoa, an ancient grain full of protein. Here, I have used organic Bolivian red quinoa (pronounced keenwa).

Serves 4


Preparation: 5 minutes
Cooking: 20 minutes
Cooling: 20-30 minutes

Pour 2 cups water into a small saucepan and bring to the boil. Reduce heat to medium and add quinoa. Cook, stirring regularly, for 10-15 minutes or until all the water has been absorbed and the quinoa is tender. Set aside to cool.

To make the herb dressing, combine all ingredients in a small jar and shake.

Combine the quinoa, tomato, crabmeat, rocket and dressing in a large bowl. Cover and refrigerate for 20-30 minutes to allow the flavours to infuse.

Nutrition Information (per serve)

Energy: 1062kJ
Carbohydrates: 20.5g
Protein: 12.4g
Fat: 13.3g
Fibre: 1.8g
Salt: 577mg


  • ½ cup dried quinoa
  • 2 tomatoes, chopped
  • 300g tinned crabmeat
  • 2 cups rocket leaves or spinach leaves if preferred

Herb dressing

  • 3 tbsp extra virgin olive oil
  • 1 tbsp lemon juice
  • 1 tsp grated lemon zest
  • ½ tsp finely chopped red chilli
  • 1 tbsp roughly chopped flat-leaf parsley
  • 2tbsp chopped chives


Sourced: Adapted from Dr. Sue Shepherd and Dr Peter Gibson’s book “Food Intolerance Management Plan” p111.

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