With fresh tomatoes, cucumber, and lots of herbs, this simple Low FODMAP Quinoa Tabbouleh is filled with fresh, Mediterranean-inspired flavor.
I love experimenting with flavors from around the world whenever possible. Inspired by a tasty dish I enjoyed while studying abroad in Egypt, this low-FODMAP quinoa Tabbouleh brings a fresh, international twist to your table!
Traditionally made with wheat bulgur, this gluten-free version of tabbouleh uses quinoa, a nutritious, low-FODMAP whole grain.
Each bite is packed with vibrant herbs, juicy tomatoes, and a zesty lemon dressing, delivering all the flavor without the FODMAPs.
Perfect as a plant-based side dish, this quinoa tabbouleh offers a FODMAP-friendly taste of the Middle East.
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 - 2 medium // ½ pound // 227 grams
- Persian (Lebanese or mini) cucumbers - 1 cup diced // ⅓ pound // 150 grams
- 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 ingredients that are either frequently asked about or 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 192 grams.
Garlic-infused oil is a popular way to add garlic flavor on the low FODMAP diet. Monash University suggests a serving size of 1 tablespoon (20 ml), though it has been tested as low FODMAP in much larger amounts (up to 500 grams). Learn more about why it's generally well tolerated in my Low FODMAP Garlic and Onion Substitutes post. Both Fody Foods Garlic-Infused Olive Oil and Colavita Roasted Garlic Olive Oil have been tested and were certified.
Lemon juice is low FODMAP at 20 ml (about 1 tablespoon) per serve. Servings above ⅔ cup contain moderate to high levels of fructans.
Lemon zest of one lemon (or 3 grams) is considered to be low FODMAP.
Roma tomatoes can be low in FODMAPs, depending on the serving size. According to Monash, the low-FODMAP serving size is ⅓ medium Roma tomato or 48 grams. Larger servings contain moderate to high levels of the FODMAP, excess fructose.
Cucumbers are a FODMAP-free food. Enjoy according to your appetite. have been retested. The current low FODMAP serving size for Lebanese cucumbers (often labeled as mini or Persian cucumbers in US stores) is 75 grams or ½ medium. Larger servings contain moderate to high levels of the FODMAP, excess fructose. With any retested food, if you previously tolerated larger servings, continue to enjoy to your tolerance level.
Optional mix-ins
Feta cheese: A low-FODMAP serving is 3 tablespoons (40 grams).
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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PrintRecipe
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 cooked quinoa
- ⅓ cup garlic-infused olive oil
- 3 tablespoons lemon juice + 1 teaspoon lemon zest (about 1 lemon)
- Salt and pepper
- 2 medium Roma tomatoes, diced (½ pound // 227 grams)
- 1 cup diced Lebanese, Persian, or mini cucumbers (⅓ pound // 150 grams)
- ½ cup chopped fresh 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.
Notes
Low FODMAP Serving: One serving of this recipe (about ¾ cup or ⅙ recipe) uses low FODMAP amounts of ingredients. Individual tolerance may vary, and low FODMAP servings may change. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).
Update: This recipe was very slightly modified to reflect Monash's FODMAP retesting of cucumbers and Roma tomatoes.
- Prep Time: 25 minutes
- Cook Time: 0 minutes
- Category: Side Dish, Vegan
- Cuisine: Mediterranean
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