Recipes Health Conditions IBS Print Simple Quinoa Tabouli Salad Recipe By Patsy Catsos, MS, RDN, LD facebook twitter linkedin Patsy Catsos, MS, RDN, LD, is a nutrition expert with expertise in GI disorders. She is a leader in using the FODMAP approach with IBS patients. Learn about our editorial policy Patsy Catsos, MS, RDN, LD Medically reviewed by Medically reviewed by Richard N. Fogoros, MD on June 19, 2017 facebook linkedin Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor. Learn about our Medical Review Board Richard N. Fogoros, MD Updated on September 20, 2019 Patsy Catsos, MS, RDN, LD (25 ratings) Total Time: 27 min Prep Time: 15 min Cook Time: 12 min Servings: 6 (1 cup each) Nutrition Highlights (per serving) 153 calories 8g fat 17g carbs 4g protein Show Nutrition Label Hide Nutrition Label Nutrition Facts Servings: 6 (1 cup each) Amount per serving Calories 153 % Daily Value* Total Fat 8g 10% Saturated Fat 1g 5% Cholesterol 0mg 0% Sodium 204mg 9% Total Carbohydrate 17g 6% Dietary Fiber 3g 11% Total Sugars 2g Includes 0g Added Sugars 0% Protein 4g Vitamin D 0mcg 0% Calcium 36mg 3% Iron 2mg 11% Potassium 282mg 6% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. This tart salad is traditionally made with bulgur wheat, which is high in FODMAPs. Quinoa makes an excellent substitution for the bulgur. Not only is it close in taste and texture, but it’s a great source of fiber and other nutrients. Ingredients ¾ cup uncooked quinoa 1 1/3 cup water ½ teaspoon salt, divided 3 tablespoons garlic-infused olive oil 3 tablespoons fresh lemon juice ½ teaspoon ground cumin 1 large fresh tomato, diced into 1/4 inch pieces 1/3 cup thinly sliced scallion greens 1 cup sliced cucumber, peeled and diced into 1/4 inch pieces ½ cup chopped fresh parsley ½ cup chopped mint leaves Preparation Rinse and drain the quinoa in a fine-mesh sieve. In a 2-quart saucepan, add water, quinoa, and ¼ teaspoon of salt. Cover the pot and bring it to a boil. Reduce heat to a simmer and cook until most of the water is absorbed and the white “tail” of the quinoa seeds are showing 10 to 12 minutes for yellow quinoa, or 12 to 14 minutes for red quinoa. Remove from heat; keep the pot covered for another 5 minutes. Then, drain off any excess water and uncover the pot to cool down the quinoa. While the quinoa is cooking, in a large serving bowl, whisk together the garlic-infused olive oil, lemon juice, cumin and the remaining salt. Add quinoa to the serving bowl and stir to combine. Let the quinoa continue to cool for about 15 minutes, stirring periodically. Stir in the tomato, scallions, cucumber, parsley, and mint and refrigerate until cool, about 30 minutes. Ingredient Variations and Substitutions Bottled lemon juice can be used instead of freshly squeezed, but the flavor won't be as bright. Replace lemon juice with ¼ cup red wine vinegar. Optional additions: ¾ cup crumbled feta cheese (3 ounces), ¼ cup sliced black olives, or ½ cup diced red bell pepper. For a heartier salad with more fiber and protein, add a 15-ounce can of drained, rinsed chickpeas. Cooking and Serving Tips Store leftovers, tightly covered, in the refrigerator for up to 4 days. Rate this Recipe You've already rated this recipe. Thanks for your rating! Was this page helpful? Thanks for your feedback! Get simple, delicious recipes to help you eat well without feeling deprived. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Show Full Recipe