Looking for a IBS and SIBO-friendly – and portable – summer lunch idea? I love the freshness and warm, aromatic spiciness of this vegan quinoa tabbouleh – and it’s IBS-friendly too.
This tabbouleh uses gut-friendly, high-protein quinoa instead of couscous (couscous is made of wheat flour). Traditional middle-Eastern tabbouleh uses much more fresh parsley and mint than its Western counterpart – so I have followed that approach here. I’m all for that as it means more veg, and more veg = greater health!
I’ve used traditional Lebanese spice combination, but taken a few liberties with the the addition of non-traditional raw bell pepper. It works SO well…and remarkably, stays fresh for days in the fridge.
Quinoa – to rinse or not to rinse?
I prefer to rinse quinoa before cooking. It usually has saponins – soapy substances – on its surface, which will form a foamy scum on the surface of the cooking water. These can be washed off under running water, but I prefer to soak my quinoa for 10 mins before rinsing because this gets rid of more of the saponins.
- 1 cup quinoa
- 3/4 tsp salt
- 2 large bunches fresh flat-leaf parsley
- 1 bunch fresh mint
- 1 yellow bell pepper
- 300g cherry or baby plum tomatoes
- 3 inches of cucumber
- 1 small red onion or half a large one
- 2 tbsp lemon juice
- 3-4 tbsp extra virgin olive oil
- 1/2 tsp ground ginger
- 1 tbsp ground cinnamon
- 1/2 tsp ground allspice
- 1 tsp ground cumin
- Soak the quinoa for 10 mins [optional] before rinsing under cold water.
- Place in the pan with two cups of water and 1/2 tsp salt. Cover, bring to the boil and simmer for around 15 minutes until light and fluffy. Add a few more tbsp water if it looks a bit dry, and let the quinoa sit in the residual heat of the stove for 5 minutes.
- While the quinoa is cooking, wash and finely chop the parsley, mint and the onion.
- Slice the tomatoes, pepper and cucumber into small pieces.
- When the quinoa is cooked, place in a large bowl and leave to cool for a bit.
- When the quinoa is warm but not hot, add all the chopped veg, olive oil, lemon juice and last 1/4 tsp salt.
- Give it all a really good stir until evenly mixed, and you’re done.
Lebanese-inspired quinoa tabbouleh – serving suggestions
You can serve this vegan tabbouleh with falafels, hummus, avocado [if tolerated]. Or try a generous pouring of harissa and almond butter dressing, extra tomatoes and toasted mixed nuts and seeds.
I’m Dr Sian and I LOVE experimenting in the kitchen with plants and I am so happy to be able to share my recipes with you here. I live in Wiltshire, UK with my partner and two children.
I post new recipes and articles about heath (particularly gut health) regularly – watch this space! xx