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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Kristi says
Hi Emily! This is one of my favorite go-to recipes. I’ve been making it for years! Do your nutrition facts (calories) include the feta and olives?
Em Schwartz, MS, RDN says
Hi Kristi, I’m thrilled you enjoy this recipe. Thanks so much for sharing! The nutrition facts in the recipe don’t include the optional feta or olives. Here would the estimated nutrition per serving if you include both of those ingredients: Calories: 253; Fat: 17g; Carbs: 23 g; Fiber: 3.5g; Protein: 5g. Best, -Em
Jen says
This is my favorite recipe! It is very easy to make and just so dang good!
★★★★★