Low FODMAP Quinoa Tabbouleh 2


Since I have started teaching the low FODMAP diet I am always thinking of new ways to convert some of my patient’s favorite meals/recipes into low FODMAP alternatives. This recipe inspiration came from my recent experience working with a few Middle Eastern patients who described Tabbouleh, (tabouleh or tab(b)ouli) as a favorite and popular dish to make. Generally speaking tabbouleh is a high FODMAP dish as it includes bulgur wheat, onion, and sometimes garlic. I substituted quinoa, my favorite low FODMAP gluten-free grain, for bulgur. To get the garlic and onion flavoring without the FODMAPs I used Trader Joe’s garlic infused olive oil and the green tops of spring onions in place of onions. Carrots and cucumbers are not traditionally in tabbouleh but they make an appearance in my recipe, because I love veggies so why not?

20150516_110001-1024x576

20150516_115949   20150516_111456

20150516_111644

20150516_114322

This nutritious quinoa tabbouleh requires minimal cooking and makes great leftovers.

Be sure to let me know what you think when you try it out!

ALSO: Kate Scarlata also has a low FODMAP Tabouli recipe that is equally as delicious.

20150516_123627

INGREDIENTS

  • 1 cup quinoa, rinsed well (Rinsing quinoa removes its natural coating,  saponins, which can make it taste bitter)
  • 1/2 teaspoon salt (or less if watching sodium intake)
  • Juice of 1 fresh lemon
  • 1/2 cup garlic infused extra-virgin olive oil
  • Freshly ground black pepper
  • 1 large English hothouse cucumber, diced
  • 1 pint cherry tomatoes, cut into fourths
  • 2 carrots, grated
  • 1 cup chopped flat-leaf parsley
  • 1/2 cup chopped fresh mint
  • 3 bunches of spring onions, thinly sliced (green tops only) 20150516_124134

PREPARATION

Bring quinoa and 1 ¼ cups water to a boil in a medium saucepan over high heat. Reduce heat to medium-low, cover, and simmer until quinoa is tender, about 12 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork. Allow quinoa to cool to room temperature. To speed the process, spread out quinoa on a large rimmed baking sheet (can also place this in the fridge). *Note/time-saving tip: Quinoa can be made ahead of time.

Meanwhile, whisk lemon juice and garlic infused olive oil in a small bowl. Season dressing to taste with pepper and salt.

Combine carrots, cucumber, tomatoes, herbs, and spring onions to large bowl, add cooled quinoa and dressing. Stir well. Season to taste with salt and pepper. Chill in refrigerator, serve.

Enjoy and as always let me know what you think once you try it out!


Leave a comment

Your email address will not be published. Required fields are marked *

2 thoughts on “Low FODMAP Quinoa Tabbouleh

  • Barb Bechtel

    Is this the salad you made for your folks at Thanksgiving? Might try it for Ruchi. Why are you not also adding the white part of the onion?

    • Emily Post author

      I made this for my parents back in May when they were here for my triathlon. When I was home for Thanksgiving they actually made it for me and it was great! I did not add the white part of the onion because I wanted to make the recipe low FODMAP. FODMAP=Fermentable Oligo-Di-Monosaccharides and Polyols. The bulb contains high amounts of Oligosaccharides, specifically fructans, so it had to stay out. The green part of the onion does not contain these short chain carbs and can be used. If you make this for Ruchi you could use the bulb and I am sure it would still be great.