A southwest salad is a great way to scrape up a meal with little planning. This recipe requires some products that I highly recommend you store in your kitchen: Fody Taco Sauce, Fody taco seasoning or SnS taco seasoning, and Freefod or SnS garlic and onion replacements.
As far as Fodmap, Monash lists the following as safe: 1/4 cup canned black beans, 1/2 of a commo tomato and 1/3 cup of a red bell pepper. The portions are meant for this salad to be split by two people.
For a Southwest Salad I think black beans and corn, but as far as portions and digestive stress, I stick with just one. Monash lists 1 cup of canned corn as safe, but me personally – I prefer black beans even if I cannot have as many. If you would rather have corn, swap the 1/3 cup of canned corn (cooked according to can’s directions) for the beans.
Tortilla strips add a nice crunch. Stick with Tricolor Tortilla Strips that do not have seasoning unless you’ve already been through Reintroduction Phase and determined you can have onion power and garlic powder, which is typical of the seasoned tortilla strips.
Low Fodmap Southwest Salad
Ingredients
Meat
- 1 lb lean ground beef
- 2 tsp Taco Seasoning (Fody or SnS)
- 1/4 tsp SnS Essence of Garlic Salt
- 1/4 tsp SnS Essence of Onion Salt
Salad
- 1 bag shredded romaine or iceberg lettuce
- 1/3 common tomato, deseeded & diced
- 1/3 cup red bell pepper, deseeded & diced
- 1/4 cup green onions (green parts only), chopped
- 1/4 cup canned black beans, cooked, drained & rinsed
Dressing
- 1 tbsp low Fodmap yogurt
- 1 tbsp Fody Taco Sauce
- 1 tsp maple syrup
- 1 tbsp avocado oil
- 1 tsp garlic olive oil
- Juice 1/2 lime
- Salt & pepper to taste
Toppings
- Tortilla strips
- Lime wedges
Instructions
- Make dressing and set aside in fridge.
- In a small pot, pour entire contents of canned black beans into pot and cook on low heat according to directions on can.
- Cook ground beef in a pan over medium heat.
- As beef cooks, chop tomato, bell pepper and green onions.
- After black beans are finished cooking, pour beans into colander and place underneath running water and toss to ensure beans are rinsed thoroughly. Set beans aside and allow remaining water to drain out of colander.
- As beef finishes browning, add taco seasoning and garlic and onion replacements (SnS or Freefod).
- After meet is finished cooking, pull off heat and allow to cool.
- As meat cools, toss lettuce, tomato, bell pepper, black beans and green onion in a large bowl.
- Add two-thirds of the ground beef into bowl, pour desired amount of dressing overtop and toss to combine. (Set aside the rest of the beef for a snack later!)
- Serve with tortilla strips (not seasoned unless you've determined you can have onion power & garlic powder) and lime wedges.