Low FODMAP Mexican Quinoa

This Low FODMAP Mexican Quinoa is gluten-free and made with tomatoes, peppers, cumin, and cilantro. It is the perfect side dish for taco night.

Trying to figure out what to serve with your tacos on taco night? Try this Low FODMAP Mexican Quinoa recipe. It’s very easy to make and super tasty. Unfortunately, after coming up with this recipe, we finally figured out that my husband is very sensitive to capsaicin (a chemical found in peppers). It doesn’t even seem to matter if the peppers are spicy or not. He knew there was something that wasn’t agreeing with him and finally figured out what it was.

The peppers he’s intolerant to are generally low-FODMAP, such as red bell peppers, red chili peppers, and green chili peppers. Red bell peppers aren’t even spicy, but they do contain capsaicin, so he can’t eat them. If you want to learn more, FODMAP Everyday has an awesome article summarizing chili peppers and IBS: All About Chile, Chili & Chilli & The Low FODMAP Diet

It’s such a bummer. And makes cooking much more difficult. He loves Mexican food, so sometimes he just puts up with the consequences. I don’t like him to suffer, though, so I try my best to avoid those peppers. We have found that this recipe is still good without the green peppers. I hope you enjoy it too, with or without peppers.

What to serve with Mexican Quinoa:

• Crock Pot Chicken Tacos
• Grilled Mexican Lime Chicken
• Grilled Cuban Spiced Pork Chops

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Low FODMAP Mexican Quinoa

Made with tomatoes, peppers, cumin, and cilantro, this is the perfect side dish for taco night.

Course Side Dish

Cuisine Mexican

Keyword gluten-free, low-fodmap, quinoa, tomato, vegan

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 4

Ingredients

• 1 ½ cups water
• 1 (14 oz.) can diced tomatoes
• 1 cup quinoa, rinsed
• ½ green bell pepper, chopped
• ¾ teaspoon salt
• 1 teaspoon cumin
• ½ teaspoon dried oregano
• Pinch cayenne pepper (optional or as tolerated)
• 4 scallions, thinly sliced (green parts only)
• ¼ cup fresh chopped cilantro (or parsley)

Instructions

• Combine water, tomatoes (with juices), quinoa, bell pepper, salt, cumin, oregano, and cayenne in a large saucepan. Bring to a boil over high heat. Reduce heat to low, cover, and simmer 15 minutes.
• Remove from heat, keep covered and let steam an additional 5 to 10 minutes, until liquid is absorbed and quinoa is tender.
• Stir in scallions and cilantro. Serve.

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