Easy Low FODMAP Quinoa Tabbouleh

Following a low FODMAP diet can feel really limiting when you’re craving fresh, filling salads. Between avoiding onions, garlic, and many common vegetables, it’s easy to get stuck in a rut of eating the same safe foods over and over – especially when you’re trying to pack a quick lunch for work or keep up with family meal planning.

That’s where this low FODMAP quinoa tabbouleh comes in: it’s fresh and satisfying, easy to make ahead of time, and uses simple ingredients that won’t upset your stomach. Plus, it’s perfect for customizing based on which low FODMAP vegetables you have in your fridge.

What Kind of Quinoa Should I Use?

For tabbouleh, you’ll find three main types of quinoa at the store – white, red, and black – and any of them will work great in this recipe. White quinoa tends to have the mildest flavor and fluffiest texture, making it the most popular choice for tabbouleh since it mimics the traditional bulgur wheat. Before cooking, make sure to rinse your quinoa well under cold water to remove the natural coating called saponin, which can make it taste bitter. If you want to get fancy, you can even use a tri-color quinoa blend, which adds nice visual appeal to your dish while keeping the same great nutty flavor.

Options for Substitutions

This low FODMAP tabbouleh is pretty flexible and you can make several swaps while keeping it tummy-friendly:

• Quinoa: While quinoa is the perfect low FODMAP grain here, you can use millet or rice if that’s what you have. Just cook according to package instructions and cool before using.
• Garlic-infused olive oil: Regular olive oil works fine if you can’t find garlic-infused. You could also make your own by warming olive oil with garlic cloves and removing them before using – this keeps it low FODMAP!
• Roma tomatoes: Any firm, low-moisture tomatoes will work here. Cherry tomatoes (limit to 5 per serving to stay low FODMAP) or regular tomatoes with seeds removed are good options.
• Persian cucumbers: Regular cucumbers work just fine – just remove the seeds if they’re particularly watery. Remember to peel them if the skin is tough.
• Feta cheese: For dairy-free folks, you can skip the feta or use a dairy-free alternative. Some people like adding chopped olives instead for that salty kick.
• Fresh herbs: The fresh parsley and mint are pretty important for authentic flavor, but you can adjust the ratio to your taste. In a pinch, you could use just parsley if mint isn’t available.

Watch Out for These Mistakes While Cooking

The biggest mistake when preparing quinoa tabbouleh is using warm quinoa, which can make your herbs wilt and create a mushy texture – instead, cook your quinoa ahead of time and let it cool completely before mixing with other ingredients.

Getting the right texture also depends on proper quinoa cooking technique: avoid overcooking it by using a 1:2 ratio of quinoa to water and removing it from heat as soon as the little spirals start to show.

When it comes to the herbs, don’t chop them too finely or too far in advance, as this can lead to browning and loss of fresh flavor – a sharp knife and a quick, rough chop just before mixing is your best approach.

For the perfect balance of flavors, make sure to taste and adjust the lemon juice and salt after the salad has rested for about 30 minutes, as the quinoa will continue to absorb these seasonings over time.

What to Serve With Quinoa Tabbouleh?

This fresh and lemony quinoa tabbouleh works perfectly as a side dish for grilled meats like chicken skewers, lamb chops, or fish fillets. Since it’s already packed with Mediterranean flavors, try serving it alongside other Middle Eastern favorites like hummus, baba ganoush, or warm pita bread (if you’re not strictly following a low FODMAP diet). For a light lunch option, you could serve this tabbouleh with grilled halloumi cheese or hard-boiled eggs for added protein. If you’re planning a mezze-style spread, this tabbouleh pairs nicely with other small plates like marinated olives, roasted red peppers, and simple grilled vegetables.

Storage Instructions

Keep Fresh: This quinoa tabbouleh tastes even better after the flavors have had time to mingle! Place it in an airtight container in the fridge for up to 3 days. The herbs might darken a bit, but the taste will still be great. If you’re making it ahead, you might want to add the tomatoes and cucumbers just before serving to keep them crisp.

Prep Ahead: Want to get a head start? Cook the quinoa and prep the dressing up to 2 days in advance. Store them separately in the fridge, then chop and add the fresh ingredients when you’re ready to serve. This way, everything stays fresh and you’ll save time on the day of serving.

Serve Later: If you’re taking this to a picnic or potluck, pack it in a container with a tight-fitting lid. Before serving, give it a good stir and taste to adjust the seasoning – sometimes the flavors need a little boost with an extra squeeze of lemon juice or a pinch of salt after it’s been sitting.

Preparation Time	15-20 minutes
Cooking Time	15-20 minutes
Total Time	30-40 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1300-1500
• Protein: 30-35 g
• Fat: 90-100 g
• Carbohydrates: 100-110 g

Ingredients

• 3 cups prepared quinoa
• 1/3 cup olive oil with garlic infusion
• 3 tablespoons lemon juice plus 1 teaspoon zest (from one lemon)
• Salt and pepper to taste
• 2 medium roma tomatoes, chopped (approximately 227 grams)
• 1 cup diced lebanese, persian, or mini cucumbers (about 150 grams)
• 1/2 cup fresh flat-leaf parsley, chopped
• 1/2 cup fresh mint leaves, chopped
• 1/3 cup feta cheese, crumbled
• 1/3 cup kalamata olives, halved

Step 1: Cook the Quinoa

If the quinoa isn’t prepared, start by cooking it according to the package instructions.

Typically, one cup of dry quinoa will yield about three cups of cooked quinoa.

Once done, transfer the cooked quinoa to a large mixing bowl and allow it to cool slightly.

Step 2: Prepare the Lemon Vinaigrette

In a small mixing bowl, whisk together the ingredients for the lemon vinaigrette: garlic-infused oil, lemon juice, lemon zest, salt, and pepper.

This will add a zesty and bright flavor to the salad.

Step 3: Combine Ingredients

To the large mixing bowl with the cooked quinoa, add chopped tomato, cucumber, parsley, and mint.

Pour the lemon vinaigrette over the quinoa and vegetables.

If desired, add optional ingredients like feta cheese and olives for extra flavor.

Stir everything gently to ensure the quinoa salad is well mixed and the vinaigrette is evenly distributed.

Step 4: Serve the Quinoa Salad

The quinoa salad can be served immediately after preparing for a fresh, warm dish.

Alternatively, you can cover the bowl and refrigerate the salad for an hour to serve it chilled, allowing the flavors to meld together nicely.

Enjoy your vibrant and refreshing quinoa salad as a main dish or a side!