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Eat This: Tabouleh Salad [Low FODMAP]

Feature, Healthy & Easy Recipes, Low FODMAP & Gut Health Recipes | March 18, 2017

A beautiful rainbow of different fruit and vegetables in a pile.
Eat This: Tabouleh Salad [Low FODMAP] Featured Image

Recently, I’ve been craving a fresh flavour. With spring just around the corner, I decided a tabouleh salad 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, I made it low FODMAP (it’s still for errrr’one though. Don’t worry.)

If you aren’t following a low FODMAP diet – I PERSONALLY prefer my tabouleh 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.

This easy lunch salad 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.

Easy Low FODMAP Tabouleh Salad

Easy Low FODMAP Tabouleh Salad is great for making ahead and having for lunches all week! Recipe by Andrea Hardy registered dietitian and IBS expert from Calgary Alberta

Eat This: Tabouli Salad [Low FODMAP]
Author: Andrea Hardy, RD
Prep time:
Cook time:
Total time:
Serves: 4
Ingredients
  • 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 (upper 2/3's if low FODMAP)
  • salt & pepper to taste
Instructions
  1. Cook quinoa as per instructions
  2. 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.
  3. In a bowl, zest the lemon, and then juice the lemon. If using garlic, stir in garlic at this point.
  4. Combine all ingredients and toss until mixed.

Easy Low FODMAP Tabouleh Salad is great for making ahead and having for lunches all week! Recipe by Andrea Hardy registered dietitian and IBS expert from Calgary Alberta

Cooking Tips and Tricks

Want more protein? Easy. Add a can of rinsed drained lentils. This will ALSO be low FODMAP as 1/2 a cup of lentils in one sitting is acceptable. PLUS – all that amazing fibre? It’s a must do. In fact, I almost put it in the recipe, however – I’ve been teased recently for my obsession with lentils – so I’ll let you decide ;).

More flavour? Here I go – bastardizing all cultural recipes. However, I’m totally game for adding ginger in place of the garlic in this recipe. It complements the mint and lemon SO nicely and is a great low FODMAP substitute.

Like this recipe? Be sure to check out my low FODMAP meal plans, and more!

References

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