Normally a Polish Vegetable Salad contains onion*, apple and lots of tinned peas. They are the ingredients that we need to avoid or limit on a Low FODMAP diet. But small adaptations mean that this wonderful salad (similar to a potato salad) will still be Low FODMAP. This Polish Vegetable Salad (Low FODMAP) is so good that you don’t miss anything in it and your family will love it, too!
“Tasty, Traditional Polish Salad (Sałatka Jarzynowa)”
This recipe has been approved by a Low FODMAP dietitian, Evelyn Toner. Find interesting articles about Nutrition, IBS and FODMAP on her blog.
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INGREDIENTS FOR A POLISH VEGETABLE SALAD (Low FODMAP), 6 PORTIONS:
3 carrots
3 medium potatoes
1 parsnip
60 g sweetcorn, canned
5 medium gherkins
5 hard boiled eggs
Salt, black pepper
1/2 tsp Dijon mustard
4-5 tbsp mayonnaise (it can be replaced with a lighter mayonnaise, or half of it replaced with a lactose free natural yogurt. When you add a yogurt, though, it will keep in the fridge for shorter period).
parsley, for decorations
*if you are missing onion, you can add some spring onion green leaves to the salad.
Print Recipe
INSTRUCTIONS TO MAKE A TRADITIONAL POLISH VEGETABLE SALAD (Low FODMAP):
First boil the basic 3 ingredients: carrots, potatoes and a parsnip, until soft. Cook them with the skin on. After they are cooked, drain the hot water and add cold water to cool them quicker. Then peel the skin and chop in a small dice.
Hard boil the eggs. Drain cold water and add cold water in the pot with the eggs to cool quicker.
In the meantime prepare a medium mixing bowl or a large Tupperware box. Place all of the cooked and chopped vegetables inside. Add 60 g tinned sweetcorn ( it is important, since the sweetcorn is Low FODMAP at 10 g per serving). Finely dice the gherkins and add to the bowl, too.
Peel the eggs and dice them. You can use an egg chopping tool. You can find them on Amazon, for example this one below. Add them to the bowl with mayonnaise and mustard and season to taste. Mix all of the ingredients well.
Decorate it with a parsley leaves.
This salad keeps well in the fridge for a few days.
Enjoy!
Other Low FODMAP salads ideas can be found here:
Find a printable recipe card below:
Polish Vegetable Salad (Low FODMAP)
Equipment
- a medium pot for veggies
- a small pot for eggs
- a medium mixing bowl
- tablespoon, for mixing
Ingredients
- 3 carrots
- 3 medium potatoes
- 1 parsnip
- 60 g sweetcorn canned
- 5 medium gherkins
- 5 hard boiled eggs
- Salt black pepper
- 1/2 tsp Dijon mustard
- 4-5 tbsp mayonnaise it can be replaced with a lighter mayonnaise, or half of it replaced with a lactose free natural yogurt. When you add a yogurt, though, it will keep in the fridge for shorter period.
- parsley for decorations
- *if you are missing onion you can add some spring onion green leaves to the salad.
Instructions
- First boil the basic 3 ingredients: carrots, potatoes and a parsnip, until soft. Cook them with the skin on. After they are cooked, drain the hot water and add cold water to cool them quicker. Then peel the skin and chop in a small dice.
- Hard boil the eggs. Drain cold water and add cold water in the pot with the eggs to cool quicker.
- In the meantime prepare a medium mixing bowl or a large Tupperware box. Place all of the cooked and chopped vegetables inside. Add 60 g tinned sweetcorn ( it is important, since the sweetcorn is Low FODMAP at 10 g per serving). Finely dice the gherkins and add to the bowl, too.
- Peel the eggs and dice them. You can use an egg chopping tool. Add them to the bowl with mayonnaise and mustard and season to taste. Mix all of the ingredients well.
- Decorate it with a parsley leaves.
- This salad keeps well in the fridge for a few days.
- Enjoy!
Find this recipe in Polish in Przepisy Low FODMAP blog!
