Low FODMAP Quinoa Tabbouleh

Since starting to teach the low FODMAP diet I am frequently thinking of new ways to convert some of my patient’s favorite meals/recipes into low FODMAP alternatives. The inspiration to create this Low FODMAP Quinoa Tabbouleh came from my recent experience working with several 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. 

The low FODMAP swaps:

  • Subsitite quinoa for bulgur
  • Use a garlic infused olive oil instead of garlic
  • Use the green tops of spring onions in place of onions

While carrots and cucumbers are not traditionally in tabbouleh they make an appearance in this low FODMAP quinoa tabbouleh to up the color, nutrients, and fiber. 

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

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

Additionally, Kate Scarlata also has a low FODMAP Tabouli recipe that is equally as delicious.

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Ingredients

  • 1 cup quinoa, rinsed well

  • 3 bunches of spring onions, thinly sliced (green tops only) 

  • 2 carrots, grated

  • 1 pint cherry tomatoes, cut into fourths

  • 1 large English hothouse cucumber, diced

  • 1 cup chopped flat-leaf parsley

  • 1/2 cup chopped fresh mint

  • 1/2 cup garlic infused extra-virgin olive oil

  • 1/2 teaspoon salt (or less if watching sodium intake)

  • 1 lemon, juiced

  • Freshly ground black pepper. to taste

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Directions

  • 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 quinoa 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 prior serving.

Hope you enjoy this low FODMAP Quinoa Tabbouleh. Let me know what you think once you try it out!

Check out my other Low FODMAP Recipes

Vegan Low FODMAP Fried Rice

Banana Pineapple Green Smoothie

No Bake Peanut Butter Pumpkin Balls

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2 Comments

  1. 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?

     
    • 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.

       

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