Evelyn Reed This salad has a fluffy quinoa base mixed with crunchy cucumber, sweet bell pepper, and fresh herbs. It’s GERD-friendly and easy to digest thanks to low-acidity vegetables and a reflux-safe dressing. There’s no lemon juice or acidic vinegar, making it perfect for those needing gentle meals. It’s great for lunches, light dinners, or as a side at gatherings.
Ingredients Needed
- 1 cup uncooked quinoa: rinsed well for better digestion.
- 2 cups water: to cook the quinoa.
- 1 ½ cups cooked chickpeas: rinsed, low acid plant protein.
- 1 medium cucumber: peeled, seeded, and chopped for crunch.
- 1 medium red bell pepper: sweet and gentle on the stomach.
- ½ cup chopped green onion tops or fennel bulb: milder than red onion.
- ¾ cup chopped flat-leaf parsley: fresh and alkaline balancing.
- ¼ cup olive oil: base of a reflux-safe dressing.
- 1 tsp white distilled vinegar (optional): much lower acid than lemon.
- ½ tsp garlic-infused olive oil (optional): flavor without the burn.
- ⅛ tsp fine sea salt: just enough for balance.
- Black pepper (optional): a pinch if tolerated.
How To Make Low Acid Quinoa Salad
Cook the Quinoa:
In a saucepan, combine rinsed quinoa and water. Bring to a boil, then reduce to a gentle simmer. Cook uncovered for about 15 minutes, or until the water is absorbed. Remove from heat, cover, and let sit for 5 minutes.
Prepare the Salad Base:
In a large bowl, mix chickpeas, cucumber, bell pepper, green onion or fennel, and parsley.
Make the Dressing:
In a small bowl, whisk olive oil, white vinegar (if using), garlic-infused oil (if using), and salt until blended.
Combine Everything:
Add cooled quinoa to the bowl of vegetables. Pour dressing over the top. Toss well until fully combined. Let rest 5–10 minutes before serving for best flavor.
Recipe Tips
- Use garlic-infused oil instead of raw garlic for digestive comfort.
- Avoid lemon or citrus completely for heartburn-safe results.
- Peel cucumber to reduce bitterness and improve digestion.
- Use fresh herbs for gentle, alkaline flavor.
- Fennel adds crunch and is naturally soothing.
How to Store & Reheat
- Room Temperature: Serve immediately or within 1 hour.
- Fridge: Store in a sealed container for up to 4 days.
- Freezer: Not recommended—fresh vegetables lose texture.
Nutrition Facts (Per Serving, Approximate)
- Calories: 210
- Sodium: 100 mg
- Protein: 7 g
- Fat: 9 g
- Carbs: 25 g
- Fibre: 4 g
- Sugar: 2 g
FAQs
Is quinoa OK for acid reflux?
Yes, quinoa is alkaline-forming and gentle on the stomach, making it reflux-safe.
Can I use lemon juice on a low acid diet?
No, lemon juice is highly acidic and should be avoided on a low acid or GERD-friendly diet.
What can I use instead of red onion for acid reflux?
Use green onion tops or chopped fennel—they are gentler and still give a nice crunch.
Are chickpeas low acid?
Yes, chickpeas are low acid and provide plant-based protein and fiber.
What dressings are safe for low acid diets?
Olive oil with mild vinegar like white distilled or rice vinegar is gentler than citrus-based dressings.
Try More Recipes:
Low Acid Quinoa Salad
Course: SaladsCuisine: AmericanDifficulty: Easy8
servings15
minutes15
minutes210
kcalA light and refreshing salad with gentle, reflux-safe ingredients and a soothing, alkaline-friendly dressing
Ingredients
1 cup uncooked quinoa, rinsed
2 cups water
1 ½ cups cooked chickpeas, rinsed
1 medium cucumber, peeled, seeded, chopped
1 red bell pepper, chopped
½ cup chopped green onion tops or fennel
¾ cup chopped parsley
¼ cup olive oil
1 tsp white vinegar (optional)
½ tsp garlic-infused olive oil (optional)
⅛ tsp salt
Pinch black pepper (optional)
Directions
- Combine quinoa and water in a pot. Bring to boil, simmer until water is absorbed. Let sit 5 minutes.
- In a large bowl, mix chickpeas, cucumber, bell pepper, onion/fennel, and parsley.
- In a small bowl, whisk olive oil, vinegar, garlic oil, and salt.
- Add cooled quinoa to the bowl. Drizzle dressing and toss to combine.
- Let sit 5–10 minutes before serving.
