Recently, I’ve been craving a fresh flavour. With spring just around the corner, I decided an easy recipe for tabbouleh salad with quinoa would give me JUST that. With the mint and parsley, two of my favourite garden herbs, alongside the bright acidity of a lemon, I knew this was the dish.
Of course, as an IBS dietitian I made it low FODMAP. (It’s still for errrr’one though. Don’t worry.)
Can you use quinoa instead of bulgur?
If you aren’t following a low FODMAP diet – I PERSONALLY prefer my tabbouleh with bulgur. You can totally swap the quinoa out for bulgur if you’d like – portions remain the same.
Interestingly, small portions of bulgur (1/4 cup cooked) are low FODMAP! However, in this salad, once everything is all cooked up, you most certainly get more than that per serving.
How long does quinoa tabbouleh last in the fridge?
Our easy recipe for tabbouleh salad with quinoa will last about 4-5 days in the refrigerator. It is a perfect lunch salad and is great to make on a Sunday, and have for lunches Monday through Thursday – or if you HAVE to share with someone else in your house, maybe less days.
Looking for a delicious lemon chicken dish to pair with this salad? Try our low FODMAP lemon herb chicken recipe. Or maybe you want some more salad inspo? Try our sweet potato salad recipe here too!
Need more low FODMAP recipe ideas?
Like this easy low FODMAP recipe for tabbouleh salad with quinoa? Our collection of low FODMAP recipes were created to help you navigate the low FODMAP diet. Many of our patients have tried implementing the low FODMAP diet on their own. However, this diet should be conducted with the support of a registered dietitian. At Ignite Nutrition we offer one-on-one nutrition counselling to help you start on the low FODMAP diet with guidance.
20-Minute Tabbouleh Salad with Quinoa (Low FODMAP)
- 3/4 cup quinoa, rinsed & cooked as per instructions
- 1 lemon
- 1 garlic clove, minced* OMIT if low FODMAP
- 1/3 cup extra-virgin olive oil
- 1 cucumber or 3 mini cucumbers, diced
- 1 1/2 cups cherry tomatoes, halved (optional)
- 2 bunches flat-leaf parsley
- 1 bunch fresh mint
- 2 scallions, thinly sliced (green parts only if low FODMAP)
- salt & pepper to taste
- Cook quinoa as per instructions
- In a food processor or blender, combine parsley, mint, and olive oil. Season with salt and pepper, to taste. Pulse in blender until the consistency of a roughly chopped pesto.
- In a bowl, zest the lemon, and then juice the lemon. If using garlic, stir in garlic at this point.
- Combine all ingredients and toss until mixed.
**Last reviewed February 2022 for Monash FODMAP portions
I was first introduced to tabouli made with couscous instead of bulgur. I’ve never been a huge fan of couscous but I absolutely love quinoa – can’t wait to try this quinoa version of tabouli!