This is my Low FODMAP Tabbouleh with Peppers recipe best eaten as a side or as a main meal for lunch. This recipe using low FODMAP red and green peppers, mint, parsley, the green part of a spring onion, quinoa and feta. The simple dressing that accompanies the tabbouleh is made with lemon and olive oil.
Tabbouleh also spelt tabouleh or tabouli, is a Lebanese salad that is made with bulghur wheat, onions, tomatoes and parsley.
Sadly, whenever I eat traditional Tabbouleh I get cramps because bulghur wheat and onions are a big no-no if you have IBS.
Low FODMAP Tabbouleh with Peppers
So today I am sharing my tweaked version of this delicious and fresh salad using my favourite low-FODMAP whole grain and plant-based protein. – Quinoa. The recommended low FODMAP serving is 1 cup cooked or 155 grams.
I also replaced the onion with spring onion, a much easier onion to eat if you only use the green part of this veggie.
Then I used a combo of green pepper, red pepper and tomato, all freshened up with the addition of parsley and mint.
The salad dressing is simple and easy to make – a simple mix of fresh lemon juice and olive oil.
Enjoy eating this Low FODMAP Tabbouleh with Peppers!
Cat
Low FODMAP Tabbouleh with Peppers
Equipment
- pot
- knife
- chopping board
- bowls
Ingredients
- 1/2 cup quinoa
- 1 cup water plus more if needed
- 10 cherry tomatoes diced
- 1 red pepper diced, cored, seeds removed
- 1 spring onion only the green part
- 1/2 green pepper diced, cored, seeds removed
- 1 wheel of feta
- 1 tsp salt
- 1 tbsp. Olive oil
- 1 fresh Lemon juiced
- 1 large handful parsley chop finely
- 1 small handful fresh mint stems removed, chopped finely
Instructions
- Add quinoa to a pot and add water. Bring the pot to a boil, then cover and reduce heat to low and simmer for about 12 to 15 minutes until all of the liquid is absorbed and the little ‘tail’ of the quinoa has sprouted out.
- Once all the water is absorbed switch the heat off and let the quinoa steam for 5 minutes,
- Fluff with a fork and then cool.
- Dice all your veggies and fresh herbs.
- Mix the olive oil and lemon juice together in a bowl with a fork until well combined.
- Mix everything together now - the cooled quinoa, veggies, herbs, dressing. Crumble the feta over the dish.
- Season with salt and pepper according to taste.
Other FODMAP Friendly meals: FODMAP Friendly Creamy Oats
