The most delicious low FODMAP salad recipe, with seasonal new potatoes, green beans, perfect 6-minute jammy eggs and a herby mustard dressing. I’m a sucker for the sunshine. Summer is suddenly here in London; the windows have been opened wide in our little flat and my mood is starting to pick up. I’ve been dreading my birthday on Monday, not organising to see any family or friends (following the UK rules, seeing one person at a time and keeping 2m distance of course) because I think I’ll get upset knowing we can’t hug. It might just be too much to see any friendly faces in person! But with the sunshine out and some virtual calls, quizzes and a bingo game in place over the long weekend, I think it might just be OK.
Though sunshine makes me happy, it also makes me a bit lazy (please say you’re with me?). My motivation has been up and down in quarantine anyway, but these beautiful, warmer days have me wanting to take slower mornings, read lots of books and abandon my laptop to sit outside in the local park for any early, ongoing dinner. Amongst the cookies and ice-cream, I’m craving food right now that’s nutritious, versatile and simple (just like my low FODMAP 3-ingredient tomato chutney). Bonus points if:
- ingredients can be easily found at the supermarket or are already in my kitchen and
- if it can go into a lunchbox and be transported to above said park for munching
This low FODMAP salad has been one of my favourites and easily adaptable to what I have on hand. Just a few ingredients with big, bold flavours. New potatoes are in season right now and not only are they cheap, versatile and low FODMAP, they are DELICIOUS. Just as good served with butter and a sprinkle of salt as they are with a more punchy dressing like this lemony mustard one, they give me the spring/summer feels and I hope, in this recipe, bring a bit of joy to you too.
Recipe notes:
- This recipe hasn’t been tested for FODMAPs, however it follows Monash University’s FODMAP app data regarding portion sizes etc. As always, you know your body best, so adapt to suit you and have a chat with your GP/dietician if unsure
- Feta and/or olives are delicious additions
- Try the dressing below or make your own favourite version to drizzle – just make sure you hold off on dressing just before serving
- Six minutes is my ideal cooking time for perfectly jammy eggs, but if you prefer them hard boiled, add on another couple of minutes
Ingredients
750g baby new potatoes
220g fine green beans
3 large free-range eggs
1 1/2 tablespoons wholegrain mustard
1 tablespoon maple syrup
Juice of 1/2 a lemon
1 tablespoon apple cider vinegar
6 tablespoons extra virgin olive oil
Sea salt and freshly cracked black pepper
1 stalk of celery, finely sliced
Small bunch of herbs, roughly chopped (I used chives and parsley)
Flaky salt, to serve
Method
- Give the potatoes a good scrub and halve any larger ones. Bring a large saucepan of water to the boil, add a good few pinches of salt then the potatoes and cook for 20 minutes, or until tender. Top and tail the beans and add them to the water with the potatoes for the final 4 minutes. You want them to still have a bit of bite. Drain the potatoes and beans in a colander and let them steam dry for a few minutes.
- In a separate small saucepan, boil the eggs for 6 minutes. Refresh them under cold water until cool enough to handle, then peel and cut in half.
- To make the salad dressing, add the mustard, maple syrup, lemon juice and apple cider vinegar to a bowl and stir to combine. Slowly drizzle in the extra virgin olive oil, stirring all the time. Season with salt and pepper to taste.
- Add the potatoes and green beans to a mixing bowl, along with the celery and half of the herbs. Pour over half of the dressing and give everything a good mix. Tumble out onto a platter and top with your jammy egg halves. Drizzle over the remaining dressing and herbs and sprinkle over a good pinch of flaky salt and freshly cracked black pepper.
