Tabbouleh, a vegetarian Middle Eastern dish, is usually made with bulgur or couscous, both of which are made from wheat. But this low-FODMAP version calls for gluten-free quinoa since it’s a small grain with a similar texture to couscous. Because it’s chock-full of spinach, fresh mint, tomatoes, and cucumbers, it’s really refreshing, and it can work either as a side dish or a vegan main course. This recipe was inspired by Real Simple magazine.
YIELD: 4 SERVINGS
LOW FODMAP SPINACH QUINOA TABBOULEH Ingredients
- 1 CUP (173 G) QUINOA, RINSED
- 1½ CUPS (355 ML) WATER
- ¾ TEASPOON KOSHER SALT
- ¼ CUP (60 ML) EXTRA-VIRGIN OLIVE OIL
- 1 CLOVE OF GARLIC, PEELED AND SMASHED, BUT KEPT WHOLE
- 3 TABLESPOONS (45 ML) FRESH LEMON JUICE
- ¼ TEASPOON FRESHLY GROUND BLACK PEPPER
- 4 CUPS (120 G) FRESH BABY SPINACH
- ½ CUP (48 G) FRESH MINT LEAVES
- 1 LARGE TOMATO, CHOPPED (ABOUT 1 CUP, OR 180 G)
- 1 CUP (135 G) CHOPPED CUCUMBER
- 4 SCALLIONS (GREEN PARTS ONLY), SLICED
LOW FODMAP SPINACH QUINOA TABBOULEH steps
- In a large saucepan, bring the quinoa, water, and ½ teaspoon of the kosher salt to a boil.
- Reduce the heat to low, cover, and simmer for 15 to 20 minutes until most of the water is absorbed.
- Keeping the pan covered, remove it from the heat and let it steam for 5 to 10 minutes.
- Meanwhile, heat the olive oil in a small skillet over medium heat.
- Add the garlic clove and sauté for 1½ to 2 minutes.
- Remove the garlic from the oil (and discard) before it starts to brown.
- Remove the skillet from the heat and let cool.
- In a small bowl, whisk together the cooled garlic oil, lemon juice, remaining ¼ teaspoon kosher salt, and the black pepper.
- Place the spinach and mint leaves in a food processor and pulse until finely chopped.
- Toss the cooked quinoa, garlic oil mixture, chopped spinach and mint, tomato, cucumber, and scallions together in a bowl.
- Serve at room temperature or chilled.
