Flavors Worth Savoring
Quinoa Tabbouleh
Course: Side dish, AppetizerCuisine: LebaneseDifficulty: EasyServings
4
servingsPrep time
20
minutesCooking time
15
minutesCalories
180
kcalDescription of Recipe:
This Quinoa Tabbouleh is a fresh, vibrant salad that combines fluffy quinoa with chopped parsley, mint, cucumbers, tomatoes, and a light lemon-olive oil dressing. It’s an incredibly versatile dish that works as a side salad, a light main course, or a base for protein. This version offers the same bright, herbaceous flavors as traditional tabbouleh while being suitable for gluten-free, Mediterranean, Low-FODMAP, and plant-based diets.
Diet Compatibility:
This recipe is suitable for the following diets:
Mediterranean Diet: It incorporates classic Mediterranean ingredients like olive oil, fresh herbs, and vegetables.
Low-FODMAP Diet: This version uses Low-FODMAP portions of ingredients, making it suitable for those with digestive sensitivities.
Gluten-Free Diet: Using quinoa instead of bulgur wheat makes this dish 100% gluten-free.
Plant-Based Diet: As a vegetarian dish with no animal products, this recipe is perfect for those following a plant-based diet.
Keto Diet (With Modification): While quinoa is not typically keto-friendly due to its carb content, you can reduce the quinoa portion or mix it with cauliflower rice for a more keto-compatible version.
Ingredients
1 cup quinoa, rinsed
2 cups water or Low-FODMAP vegetable broth
1 cup fresh parsley, finely chopped
1/2 cup fresh mint leaves, finely chopped
1/2 cucumber, diced
1 cup cherry tomatoes, diced
2 tbsp garlic-infused olive oil
Juice of 1 lemon
Zest of 1 lemon (optional)
Salt and pepper to taste
Directions
- Cook the Quinoa:
Rinse the quinoa thoroughly under cold water. In a medium saucepan, bring 2 cups of water or Low-FODMAP vegetable broth to a boil. Add the quinoa, reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is cooked and the liquid is absorbed.
Fluff the quinoa with a fork and set aside to cool. - Prepare the Vegetables:
While the quinoa cools, finely chop the parsley and mint. Dice the cucumber and tomatoes into small pieces. - Combine Ingredients:
In a large bowl, combine the cooked quinoa, parsley, mint, cucumber, and tomatoes. - Make the Dressing:
In a small bowl, whisk together the garlic-infused olive oil, lemon juice, lemon zest (if using), salt, and pepper. - Mix Everything Together:
Pour the dressing over the quinoa mixture and toss until everything is well coated. Adjust seasoning to taste. - Serve:
Serve immediately or chill in the refrigerator for 30 minutes to allow the flavors to meld. - How to Serve:
Mediterranean Style: Serve with a side of grilled chicken, lamb, or fish for a complete Mediterranean meal.
Low-FODMAP Option: Pair with Low-FODMAP proteins like grilled shrimp or chicken.
Gluten-Free Option: Enjoy as a side dish with other gluten-free Mediterranean dishes like grilled vegetables or gluten-free pita.
Plant-Based: Serve as a light main dish, or pair with other plant-based options like hummus or roasted chickpeas.
Recipe Video
Notes
- Remarks and Ideas:
Add More Vegetables: You can add diced bell peppers or olives to enhance the flavors and nutrition.
Protein Boost: Add chickpeas or tofu to make the dish more filling, especially for plant-based eaters.
Keto Adaptation: Replace some or all of the quinoa with cauliflower rice to make it more keto-friendly.
Make-Ahead: This salad tastes even better after sitting in the fridge for a few hours, making it perfect for meal prep or a make-ahead dish for gatherings. - This Quinoa Tabbouleh recipe is a delicious, nutritious, and versatile dish that fits into the Mediterranean, Low-FODMAP, Gluten-Free, Plant-Based, and (with modification) Keto diets. It’s an excellent option for those looking for a light, refreshing, and healthy meal that’s packed with flavor!
