Want to shake up your next salad? Try this low FODMAP quinoa tabouleh! Packed with fresh, low FODMAP flavours this traditional Lebanese dish will keep you fueled up throughout your busy day.
This low FODMAP quinoa tabouleh is a great way to add some fresh flavours to your daily diet. The combination of lemon juice and fresh mint will sparkle on your taste buds.
Heads up! This recipe also travels really well. This makes it a great option to take to work or school. I normally pre-portion it in airtight containers right after making it. That way I can grab a healthy lunch on my way out the door.
Just so you know, traditional tabouleh is normally made with bulgur. Bulgur is high FODMAP, so I made a quinoa swap. If you want to try it the traditional way once you’ve completed the program, make sure to let me know how it turned out in the comments below!
You can learn more about the history of traditional tabouleh here!
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Keep It FODMAP Friendly
This low FODMAP quinoa tabouleh is a FODMAP friendly twist on a classic Lebanese dish. Check out the notes below for tips on keeping this recipe low FODMAP.
First up, quinoa. According to Monash University, black, red, and white quinoa are all safe in servings of 1 cup (cooked). Monash doesn’t have a maximum serving, but I try to stick to one cup per sitting because it has a ton of fibre. Because all three types of quinoa have the same serving size, I like to make this recipe with rainbow quinoa to add some extra pops of colour.
We’ll also be using lemon juice. According to Monash, lemon juice is safe in servings of 1/2 a cup per sitting. Just so you know, servings of 3/4 cups or more are high in the FODMAP fructan. We’re only using 3 tbsp for the entire recipe, though. So we’ll be well within the recommended range.
This recipe also uses fresh parsley and mint. The Monash app says parsley is safe in servings of up to 1 cup per sitting, but it doesn’t list a maximum serving size.
Mint is safe in servings of up to one bundle (90 g) per sitting. Mint also has no maximum serving, so it’s unclear if and when it becomes high FODMAP.
Our final ingredients are cucumber, common tomatoes, and green onion tops. According to Monash, no FODMAPs were detected in these foods, so you can add as much of these as you’d like without adding to your FODMAP load.
Whose Side Are You On?
This low FODMAP quinoa tabouleh has a fresh, delicious taste all on its own. But, if you’re using it as a side dish instead of a main, try it with these low FODMAP pork chops. The light seasoning of the breading will taste fantastic with the bright flavours of the tabouleh.
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Looking for a twist on your next quinoa salad? This low FODMAP quinoa tabouleh is packed with fresh flavours but light on FODMAPs.
- 1.5 cups water
- 3/4 cup quinoa (rinsed)
- 3 tbsp lemon juice
- 2 tbsp extra-virgin olive oil
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 cup fresh parsley (chopped)
- 1 cup cucumber (chopped)
- 1/2 cup green onions (green parts only)
- 1/4 cup fresh mint (chopped)
- 1 common tomato (seeded, chopped)
Bring water to a boil in a large saucepan. Stir in the quinoa and return to a boil, then reduce to low heat, cover the pan and simmer the quinoa until the liquid is gone (about 20 minutes). Transfer the quinoa to a large bowl and let it cool off.
While the quinoa is cooling, whisk together the lemon juice, oil, salt, and pepper in a small bowl. Pour it over the quinoa and add the parsley, cucumber, green onions, mint, and tomato and gently toss to coat.
Shake up your next quinoa salad with this low FODMAP quinoa tabouleh. Packed with fresh ingredients, it will keep your taste buds and your tummy happy. Did you like this recipe? Don’t forget to share it. Together we’ll get the Low FODMAP Diet down to a science!
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© 2018 Amy Agur – The FODMAP Formula
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