A fresh, herb-forward salad with whole grains, lemon, and olive oil.

Tabbouleh (or tabouli) is a vibrant, zesty salad that originated in Syria, Jordan, Lebanon, Palestine, Israel, and Turkey. Traditionally made with bulgur, parsley, mint, olive oil, and lemon juice, this dish is refreshing, light, and packed with nutrients. My version swaps in cooked quinoa and farro for a slightly heartier take, though you can easily make it gluten-free by using all quinoa.

Whether you serve it as a side dish, a light lunch, or a snack, this tabbouleh recipe is endlessly adaptable and always a hit. It’s rich in fiber, naturally plant-based, and the kind of recipe that gets even better as it sits in the fridge.

Why This Recipe Works for IBD Nutrition

✅ Customizable fiber: Quinoa and farro both contain fiber, but you can easily adjust the amount or choose just one grain based on your current tolerance. During a flare, stick to quinoa only and consider chopping herbs more finely for easier digestion.

✅ Gut-friendly fats: Olive oil provides anti-inflammatory monounsaturated fats that support gut health and overall well-being.

✅ Fresh, whole ingredients: Parsley and mint aren’t just flavorful, but also offer antioxidants and polyphenols that may help calm inflammation.

✅ No raw garlic or onion: This version skips common IBD triggers like garlic or raw onion, keeping it simple and soothing.

As always, listen to your body and talk to your dietitian or GI provider about what works best for your unique needs. This recipe is flexible and easily modifiable to suit your needs.

Serving Suggestions

This cool, refreshing salad is versatile and perfect for:

🥙 As a side with grilled chicken, salmon, or falafel
🥬 Scooped into romaine lettuce leaves for an easy wrap
🍽️ Served alongside hummus, baba ghanoush, or other Mediterranean dips

Stacey’s Suggestion

Pack it in a glass container for easy grab-and-go lunches. You can also bulk it up with canned chickpeas or top it with sliced almonds for a little crunch and added protein.

Why This Recipe Belongs in Your IBD-Friendly Meal Plan

Managing IBD nutrition means finding meals that are anti-inflammatory, rich in nutrients, and gentle on your gut. This Tabbouleh Salad is a smart addition to your rotation:

✔️ Full of fiber—but easy to adjust based on tolerance
✔️ Includes anti-inflammatory ingredients like olive oil, parsley, and mint
✔️ Naturally gluten-free if you use quinoa
✔️ Bright, refreshing, and easy to prep ahead

It’s flavorful without being irritating, which, if you have IBD, you know is a win. Give it a try and let me know how you make it your own.

Tabbouleh Salad

A fresh, herb-packed grain salad with bright lemon, olive oil, and nourishing greens. Perfect for summer meals and IBD-friendly eating!

Prep & Cook Time

Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 1 hour

Ingredients (Makes 4–6 servings)

½ cup cooked quinoa
½ cup cooked farro (or use all quinoa for gluten-free)
¼ cup high-quality olive oil
¼ cup fresh lemon juice
1 cup fresh parsley, finely chopped
1 cup fresh mint, finely chopped
1 cucumber, diced
1 cup cherry tomatoes, chopped
Salt and pepper to taste

Optional Toppings

Sliced almonds
Dried cranberries
Green onion
Chickpeas
Shredded romaine lettuce

Instructions

Cook quinoa and farro according to package instructions. Let cool completely.
Place cooked grains in a large glass bowl. Stir in olive oil and fresh lemon juice. Let sit for about 1 hour to absorb flavor.
Add chopped parsley, mint, cucumber, and cherry tomatoes. Mix until evenly combined.
Season with salt and pepper to taste. Top with any optional add-ins.
Refrigerate until ready to serve. Best served cold.

Nutrition Information (Per Serving)

Calories: 180–220 kcal
Total Fat: 10g
Saturated Fat: 1.5g
Carbohydrates: 20g
Fiber: 4g
Sugars: 2g
Protein: 4g

Storage Instructions

Store leftovers in an airtight glass container in the fridge for up to 3 days. Enjoy cold straight from the fridge or pack for lunch on the go.

Looking for more IBD-friendly recipes? Explore more at Stacey Collins Nutrition Blog!

References

Sami Zubaida, “National, Communal and Global Dimensions in Middle Eastern Food Cultures” in Sami Zubaida and Richard Tapper, A Taste of Thyme: Culinary Cultures of the Middle East, London and New York, 1994 and 2000, ISBN 1-86064-603-4, p. 35, 37; Claudia Roden, A Book of Middle Eastern Food, p. 86; Anissa Helou, Oxford Companion to Food, s.v. Lebanon; Maan Z. Madina, Arabic-English Dictionary of the Modern Literary Language, 1973, s.v. ت
The Oxford Companion to Food. (2019, November 25). Retrieved August 09, 2020, from https://en.wikipedia.org/wiki/The_Oxford_Companion_to_Food
Zelinsky, W. (2001). Expressions. In The enigma of ethnicity: Another American dilemma (pp. 118-119). Iowa City, IA: University of Iowa City Press.

Tabbouleh Salad Recipe (with Quinoa) for Gut Health and IBD-Friendly Eating