Go Back

Low FODMAP Tabbouleh with Peppers

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. 
Course lunch
Cuisine Mediterranean
Keyword fodmap, Lunch, quinoa, savoury
Prep Time 15 minutes
Cook Time 20 minutes
Servings 4
Author Cat Barker


  • pot
  • knife
  • chopping board
  • bowls


  • 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


  • 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.