bursting with flavour
Gluten Free Tabouli
This salad tastes fantastic, and is very fast to make.
Quinoa and amaranth are both naturally gluten free and high in fibre.
I like both quinoa and amaranth, as they cook up really fast, the choice of which to use depends on what I have in my pantry.
In the UK and Australia often Tabouli is made with the gluten containing grain called Cracked Wheat. This is woefully low in fibre, a bit like eating white bread (not to be muddled with real Bulgur which is higher in fibre but harder to find).
Not only does fibre help your bowels to function well, it also helps clear out toxins from the body and assists the liver to do it’s job at peak performance!
I recently made this salad on my Women’s Wellness Retreat in Tuscany using locally grown organic amaranth. We added in some chopped raw asparagus stalks, as they were left over from a previous dish. Everyone loved it!
The original recipe comes from my cookbook – The Happy Hormone Cookbook – where I teamed it up with grilled aubergine and some organic lamb filets. But you could eat this salad on its own or with some grilled halloumi or calamari.
I’ve added in some low FODMAPs swaps at the end.
Gluten Free Tabouli
Serves 2 as a main with leftovers, or serves 4 as a salad to accompany other dishes
What’s in it:
200 g (7 oz) white quinoa or amaranth, cooked
2 tablespoon extra virgin olive oil
2 big handfuls mint leaves, washed and roughly chopped
2 big handfuls flat leaf/continental parsley leaves, washed and roughly chopped
35g (1oz) almonds, roughly chopped
25g (1oz) green pumpkin seeds
2 spring onions/scallions, washed and finely chopped (both white and green parts)
1 clove garlic, peeled and crushed
130g (4½ oz) tomatoes, washed and finely diced
Lemon juice, from 1 fresh lemon
Optional – 1 teaspoon cumin seeds, dry toasted in a pan for a couple of minutes
How to make it:
Cook the quinoa or amaranth as per packet instruction. Allow to cool.
Once the quinoa/amaranth has cooled, toss it with the remaining ingredients.
Check the seasoning, add more lemon juice or olive oil or salt.
Low FODMAP options:
If you’d like to make this salad low FODMAP friendly then simply:
- Swap the almonds for walnuts or leave in the almonds and eat no more than ⅓ of the tabouli, that way you can be sure you’re under the 12g of almonds per portion limit for Low FODMAP.
- Chop into the salad only the green tops of the spring onions (scallions), that way the onions are low FODMAP friendly.
- Leave out the garlic, as garlic is high FODMAP.