Whenever possible, I enjoy experimenting with flavors from around the world. Inspired by a dish I had while studying abroad in Egypt, this Low FODMAP Quinoa Tabbouleh is gluten-free (it’s normally made with wheat bulgur) and filled with fresh flavor!
Shopping list
To make this low FODMAP tabbouleh, add these ingredients to your shopping list:
- Quinoa – 3 cups cooked (about 1 cup dry)
- Garlic-infused oil – ⅓ cup
- Lemon – 3 tablespoons juice + 1 teaspoon zest (about 1 lemon)
- Roma tomatoes – 1 cup diced (about 3 medium)
- Cucumber – 1 cup diced (about ½ cucumber)
- Flat-leaf parsley – ½ cup chopped
- Fresh mint leaves – ½ cup chopped
Optional mix-ins:
- Feta cheese – ⅓ cup crumbled
- Kalamata olives – ⅓ cup halves
Low FODMAP notes
In this section, I share information for certain ingredients that are either frequently asked about or that have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Quinoa is a low-FODMAP whole grain and source of plant-based protein. White, red, and black quinoa have all been tested. The recommended low FODMAP serving is 1 cup cooked or 155 grams.
Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that has been confirmed to be low FODMAP by Monash University. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Roma tomatoes can be low FODMAP depending on the serving size. The low FODMAP serving size is one “small” Roma tomato or 75 grams. Large servings contain higher amounts of fructans.
Cucumbers are a FODMAP-free food. Enjoy according to your appetite.
Optional mix-ins
Feta cheese: A low FODMAP serving is 3 tablespoons or 40 grams. Lactose content may vary between brands. Look for products that have less than 1 gram of sugar per serving, like Athenos Traditional Feta. Find grams of sugar on the nutrition facts panel in the US.
Olives contain minimal FODMAPs. Enjoy according to your appetite.
Instructions
To make this low FODMAP quinoa tabbouleh, simply:
Step 1: If not already prepared, cook quinoa according to package instructions. One cup dry quinoa generally yields 3 cups cooked. Transfer cooked quinoa to a large mixing bowl.
Step 2: In a small mixing bowl, whisk together garlic-infused oil, lemon juice, lemon zest, salt, and pepper.
Step 3: To the large mixing bowl with the cooked quinoa, add the tomato, cucumber, parsley, mint, and lemon vinaigrette. Add optional feta and olives. Stir to mix.
Serve after preparing. Or, cover and refrigerate for an hour and serve chilled.
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Low FODMAP Quinoa Tabbouleh
- Total Time: 25 minutes
- Yield: 6 1x
- Diet: Low Lactose
Description
With fresh tomatoes, cucumber, and lots of herbs, this gluten-free Low FODMAP Quinoa Tabbouleh is filled with fresh, Mediterranean-inspired flavor.
Ingredients
- 3 cups leftover cooked quinoa
- ⅓ cup garlic-infused olive oil
- 3 tablespoons lemon juice + 1 teaspoon lemon zest (about 1 lemon)
- Salt and pepper
- 1 cup diced Roma tomatoes (about 3 small)
- 1 cup diced cucumber (about ½ cucumber)
- ½ cup chopped flat-leaf parsley
- ½ cup chopped fresh mint leaves
Optional Mix-Ins:
- ⅓ cup crumbled feta cheese
- ⅓ cup halved kalamata olives
Instructions
- If not already prepared, cook quinoa according to package instructions. One cup dry quinoa generally yields 3 cups cooked. Transfer cooked quinoa to a large mixing bowl.
- In a small mixing bowl, whisk together garlic-infused oil, lemon juice, lemon zest, salt, and pepper.
- To the large mixing bowl with the cooked quinoa, add the tomato, cucumber, parsley, mint, and lemon vinaigrette. Add optional feta and olives. Stir to mix.
- Serve after preparing. Or, cover and refrigerate for an hour and serve chilled.
- Prep Time: 25 minutes
- Cook Time: 0 minutes
- Category: Side Dish
- Cuisine: Mediterranean
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Becky says
3 cups of quinoa was a lot. I liked it but the recipe makes a lot. May make it again but use half the quinoa
★★
Beth says
I’m giving a 5 star rating but I haven’t yet tried this but I love all the ingredients except olives. My question is how far in advance can you make this?
★★★★★
Em Schwartz, MS, RDN says
Hi Beth, this salad has a tendency to get a little soggy the longer it sits because of the water-rich veggies (tomatoes and cucumbers). So, for best results, I’d suggest prepping and storing all of the ingredients separately and then tossing right before serving. Should be okay in the fridge for up to 3 days. Best, Emily
Susan says
We really enjoyed this. I did substitute sorghum for the quinoa (I love quinoa, but hubby won’t touch it!) The sorghum worked really well !
★★★★★
Megan says
This turned out great and I have plenty of leftovers. And I had all of the ingredients in my garden. I added sautéed zucchini and the Moroccan chicken from your site. Yum!
★★★★★
Em Schwartz, MS, RDN says
Love the zucchini addition, Megan! Thank you for taking the time to leave a review.
Lorraine says
Sooooooo yummy! I love that this is high fiber but low fodmap. I’m constantly searching for recipes like that. I like to add toasted pine nuts to mine, too! Thank you!
★★★★★
Alyssa says
This is delicious! Thank you for yet another wonderful recipe! I cooked the quinoa fresh instead of using leftover and was so impatient, I threw the quinoa into the rest of the mixture while it was still warm… and then proceeded to shovel it into my mouth. Not one of my finer moments, but I didn’t care! It was great warm, it’s great cold, can’t go wrong! I like the idea that another individual had about adding chicken and making it a whole meal. Would probably also be great with some toasted pine nuts. Might try that next time… Yum! Thanks again for your awesome recipes! Makes this journey a bit easier! 🙂
★★★★★
Emily says
“proceeded to shovel it into my mouth” – Haha, love it! Thank you for taking the time to share, Alyssa! Your comment definitely made my day. 🙂
Carolyn says
This is my favorite recipe of all time. It’s health, flavorful, and low FODMAP. I make this for parties and it’s a big hit. Thank you for this recipe bc it’s one of my favorite meals (I add chicken and it’s a full meal).
★★★★★
Emily says
Thank you, Carolyn! I’m so glad you like it as much as I do 🙂
Janis says
Emily this is amazing!!! One of the best things, low FODMAP or not, that I have ever eaten in my life. Totally loved it, and will be making it all. the. time. For real. Thanks for sharing!!!
★★★★★
Emily says
Awww thank YOU, Janis! Thanks for trying it and taking the time to share your thoughts! I really appreciate it and am thrilled to hear that you loved this recipe. Thanks again! 🙂
Lindsey says
I LOVE this recipe! It is so fresh, flavorful, and unique. I find myself craving it even. I have tried other quinoa recipes, but this one is by far my favorite. Thank you! You are a culinary artist!
★★★★★
Emily says
Thank YOU, Lindsey! I am so glad you enjoy it as much as I do! 🙂
Frank says
This was ridiculously good. For those reading, I did the following: I only had about 2/3 cup of quinoa left in the bag but it worked well still. I did 2 tsp coarse pepper, 1 tsp sea salt. Probably could have done more pepper but honestly, there is so much flavor going on in this thing that it almost doesn’t matter. I had a whole regular cucumber in the fridge so we used that instead of the seedless. I had a sprig of regular parsley in the fridge so we used that instead of Italian. I dumped a whole container of fresh organic Kalamata olives into it. I meant to halve them but didn’t have time due to our entree coming off the grill so we just drained the container and dumped them all in whole. We tossed a very liberal amount of Feta into the bowl also. One last whisk of the dressing and dumped that in. FYI, this makes a VERY huge bowl so make sure you use a large one. We didn’t realize and had to transfer to a larger bowl so use the biggest one in your set. So flipping good. We had to go grab large spoons to shovel this in to our holes. We just started spooning it right out of the bowl instead of putting more onto our plates. SOOOooooooo yummmmmmmy!! 🙂
★★★★★
Emily says
Thanks for sharing, Frank! And you’re absolutely right. This recipe does make quite a LARGE bowl (of yumminess)! 😉 I appreciate you taking the time to try this recipe and share your thoughts, Frank!