Low FODMAP Green Tabouleh Salad
This recipe is inspired by the fabulous chef Ottelinghi who uses bulgar and extra greens in his tabbouleh and no tomatoes! This quite suits people following the low fodmap diet so I’m running with it. It’s nice to use bulgar for a change – a wholegrain made from cracked wheat. It has a nutty flavour – packed with protein and fibre (44g is the recommended low fodmap serving size for bulgar which dictates the overall serving size). I opted for a more traditional Mediterranean-style dressing but you could add some Baharat for a more Lebanese flavour
INGREDIENTS
(serves 4 as a side salad)
Salad:
100g bulgar (because bulgar contains GOS and fructan, this dish serves 4 people)
2 x spring onion, green tops only, sliced
150g (or 1 baby cucumber), cut off ends but do not peel
2g dill (around 2 sprigs), chopped
20g mint (a good handful), chopped
30g parsley (a really good handful), chopped
70g celery, 1 x stalk, chopped
Dressing:
15ml best quality olive oil
3 tbsp lime juice
1 tsp Baharat (optional but this seven spice mix adds authentic Middle Eastern flavour)
Salt for seasoning
METHOD
Cook the bulgur according to the instructions on the packet. I cooked 100g bulgar in 200ml water to the boil and then turned off the heat for 20 minutes – letting the bulgar sit and sweat. Once the timer goes, remove the lid, fork through the grains and set aside to cool.
Prepare the dressing by placing all of the ingredients in a small mixing bowl or jar.
When ready to serve, toss all the ingredients with the dressing and bulgar.
