Low FODMAP Tabbouleh {Recipe}

Tabbouleh is a middle eastern dish traditionally made with bulgar wheat, but this version uses quinoa, a protein rich gluten free alternative to wheat based grains which is suitable for the low FODMAP diet.

The result? A fresh, healthy salad packed with flavour which is great for lunch or a light evening meal. Great for anyone following a gluten free or low FODMAP diet, it’s also super simple to make. Promise.

Ingredients (serves 2)

  • 100 grams quinoa – mixed or white
  • bunch of spring onions (you will be using the green part only if following a low FODMAP diet)
  • 200g baby plum tomatoes
  • 1 tbsp extra virgin olive oil
  • zest and juice of one lemon
  • bunch of coriander
  • bunch of mint
  • bunch of basil
  • 1 tbsp olive oil
  • rock salt and black pepper
  • feta cheese (optional)

How to

1. Rinse the quinoa in cold water and add to a saucepan with around 250 ml of cold water.Bring to a simmer for 5 minutes then turn off the heat and cover with a lid. Leave to fluff up and absorb the rest of the water – around 10-15 minutes – the seeds will ‘burst’ when cooked.

2. Meanwhile dice the spring onion and halve the baby tomatoes and pop into a mixing bowl.

3. Finely chop the herbs (use a mini food processor if you have one) and add to the tomatoes and spring onions

4. Zest the lemon and add to the herb mixture and squeeze over the lemon.

5. Add the olive oil and then tip in the quinoa and stir to combine.

6. If you have time, chill for a couple of hours to allow the flavours to mingle. No need to worry if not – it still tastes delicious.

7. Pile onto plates and top with grilled chicken or feta for an added protein boost.

My Recipe

Prep Time: 15 mins
Cook Time: 30 mins
Yields: 2

Ingredients

  • 100 grams quinoa – mixed or white
  • bunch of spring onions (you will be using the green part only if following a low FODMAP diet)
  • 200g baby plum tomatoes
  • 1 tbsp extra virgin olive oil
  • zest and juice of one lemon
  • bunch of coriander
  • bunch of mint
  • bunch of basil
  • 1 tbsp olive oil
  • rock salt and black pepper
  • feta cheese (optional)

Method

  1. 1. Rinse the quinoa in cold water and add to a saucepan with around 250 ml of cold water.Bring to a simmer for 5 minutes then turn off the heat and cover with a lid. Leave to fluff up and absorb the rest of the water – around 10-15 minutes – the seeds will ‘burst’ when cooked.
  2. 2. Meanwhile dice the spring onion and halve the baby tomatoes and pop into a mixing bowl.
  3. 3. Finely chop the herbs (use a mini food processor if you have one) and add to the tomatoes and spring onions
  4. 4. Zest the lemon and add to the herb mixture and squeeze over the lemon.
  5. 5. Add the olive oil and then tip in the quinoa and stir to combine.
  6. 6. If you have time, chill for a couple of hours to allow the flavours to mingle. No need to worry if not – it still tastes delicious.
  7. 6. If you have time, chill for a couple of hours to allow the flavours to mingle. No need to worry if not – it still tastes delicious.
  8. 7. Pile onto plates and top with grilled chicken or feta for an added protein boost.

Additional Info

No Replies to "Low FODMAP Tabbouleh {Recipe}"

    Leave a reply

    Your email address will not be published.