LOW FODMAP SPINACH QUINOA TABBOULEH Recipe

Tabbouleh, a vegetarian Middle Eastern dish, is usually made with bulgur or couscous, both of which are made from wheat. But this low-FODMAP version calls for gluten-free quinoa since it’s a small grain with a similar texture to couscous. Because it’s chock-full of spinach, fresh mint, tomatoes, and cucumbers, it’s really refreshing, and it can work either as a side dish or a vegan main course. This recipe was inspired by Real Simple magazine.

YIELD: 4 SERVINGS


LOW FODMAP SPINACH QUINOA TABBOULEH Ingredients

  • 1 CUP (173 G) QUINOA, RINSED
  • 1½ CUPS (355 ML) WATER
  • ¾ TEASPOON KOSHER SALT
  • ¼ CUP (60 ML) EXTRA-VIRGIN OLIVE OIL
  • 1 CLOVE OF GARLIC, PEELED AND SMASHED, BUT KEPT WHOLE
  • 3 TABLESPOONS (45 ML) FRESH LEMON JUICE
  • ¼ TEASPOON FRESHLY GROUND BLACK PEPPER
  • 4 CUPS (120 G) FRESH BABY SPINACH
  • ½ CUP (48 G) FRESH MINT LEAVES
  • 1 LARGE TOMATO, CHOPPED (ABOUT 1 CUP, OR 180 G)
  • 1 CUP (135 G) CHOPPED CUCUMBER
  • 4 SCALLIONS (GREEN PARTS ONLY), SLICED

LOW FODMAP SPINACH QUINOA TABBOULEH steps

  1. In a large saucepan, bring the quinoa, water, and ½ teaspoon of the kosher salt to a boil.
  2. Reduce the heat to low, cover, and simmer for 15 to 20 minutes until most of the water is absorbed.
  3. Keeping the pan covered, remove it from the heat and let it steam for 5 to 10 minutes.
  4. Meanwhile, heat the olive oil in a small skillet over medium heat.
  5. Add the garlic clove and sauté for 1½ to 2 minutes.
  6. Remove the garlic from the oil (and discard) before it starts to brown.
  7. Remove the skillet from the heat and let cool.
  8. In a small bowl, whisk together the cooled garlic oil, lemon juice, remaining ¼ teaspoon kosher salt, and the black pepper.
  9. Place the spinach and mint leaves in a food processor and pulse until finely chopped.
  10. Toss the cooked quinoa, garlic oil mixture, chopped spinach and mint, tomato, cucumber, and scallions together in a bowl.
  11. Serve at room temperature or chilled.

LOW FODMAP SPINACH QUINOA TABBOULEH Recipe

Prep Time: 15 mins
Cook Time: 30 mins
Yields: 18

LOW FODMAP SPINACH QUINOA TABBOULEH Ingredients

  • 1 CUP (173 G) QUINOA, RINSED
  • 1½ CUPS (355 ML) WATER
  • ¾ TEASPOON KOSHER SALT
  • ¼ CUP (60 ML) EXTRA-VIRGIN OLIVE OIL
  • 1 CLOVE OF GARLIC, PEELED AND SMASHED, BUT KEPT WHOLE
  • 3 TABLESPOONS (45 ML) FRESH LEMON JUICE
  • ¼ TEASPOON FRESHLY GROUND BLACK PEPPER
  • 4 CUPS (120 G) FRESH BABY SPINACH
  • ½ CUP (48 G) FRESH MINT LEAVES
  • 1 LARGE TOMATO, CHOPPED (ABOUT 1 CUP, OR 180 G)
  • 1 CUP (135 G) CHOPPED CUCUMBER
  • 4 SCALLIONS (GREEN PARTS ONLY), SLICED

Method

  1. In a large saucepan, bring the quinoa, water, and ½ teaspoon of the kosher salt to a boil.
  2. Reduce the heat to low, cover, and simmer for 15 to 20 minutes until most of the water is absorbed.
  3. Keeping the pan covered, remove it from the heat and let it steam for 5 to 10 minutes.
  4. Meanwhile, heat the olive oil in a small skillet over medium heat. Add the garlic clove and sauté for 1½ to 2 minutes.
  5. Remove the garlic from the oil (and discard) before it starts to brown.
  6. Remove the skillet from the heat and let cool.
  7. In a small bowl, whisk together the cooled garlic oil, lemon juice, remaining ¼ teaspoon kosher salt, and the black pepper.
  8. Place the spinach and mint leaves in a food processor and pulse until finely chopped.
  9. Toss the cooked quinoa, garlic oil mixture, chopped spinach and mint, tomato, cucumber, and scallions together in a bowl.
  10. Serve at room temperature or chilled.

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