Low FODMAP Keto Lebanese Tabbouleh Salad

This Keto low FODMAP vegan recipe is a take on the traditional Lebanese Tabbouleh Salad. Made with grated zucchini, fresh parsley, fresh mint leaves, and diced fresh tomatoes and capsicums. Lemon zest, lemon juice, and the green ends of scallions really lift the flavors of this low FODMAP recipe. Pumpkin seeds and crushed walnuts are sprinkled on top to give a nice crunch as well as healthy fats. This recipe serves 4 people as a main, or 6 people for a starter or side dish.

Can you eat raw zucchini?

While zucchini is commonly served cooked, commercially grown varieties can also be safely enjoyed raw too. Wash all veg thoroughly with cold water and scrub the skin with a sponge or soft brush to minimize any risk of food poisoning, and store it in the fridge. If you find a zucchini that tastes very bitter, throw it away. If you are wary of eating raw zucchini, you can also saute it in a pan over medium heat for a few minutes. This will reduce in size so be sure to double the quantity and allow it to cool fully before adding to the salad to avoid wilting the herbs.

Are there any ingredient substitutions?

The zucchini can be substituted with a low FODMAP portion of riced broccoli, kale, or salad leaves of choice.

Cauliflower rice should not be used as it is high in FODMAPs. Although cauliflower is a great Keto ingredient, it is high in mannitol which is a polyol, one of the FODMAPs that you need to avoid. People with IBS will struggle to absorb it which can cause bloating and stomach flare-ups. Tomato can also be substituted for red capsicums.

What can I serve this tabbouleh salad with?

Enjoy a serving of this zesty fresh salad as it is, or serve alongside tofu or tempeh. Equally, try this Moroccan chicken recipe for a non-vegan option: https://my.carbmanager.com/daily-log?dialog=food-detail:ug:bee74432973b4e5296ebe30dfbd6df7c

How to store this tabbouleh salad?

Any leftovers should be stored in an airtight container in the fridge and consumed within 4 days.

Net Carbs

5.6 g
Fiber

3.5 g
Total Carbs

9.2 g
Protein

4.3 g
Fats

17.4 g

199 cals

Quantity

Serving Size

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Red pepper

1 small
Cucumber

1 cup
Tomato

0.5 cup
Zucchini, raw

1.5 cup
Lemon Peel Or Zest Raw

1 tbsp
Parsley Fresh Or Raw Herb

1 cup
Peppermint, fresh

1 cup
Scallions or spring onions, tops and bulb, raw

2 medium - 4 1/8" long
Olive oil

3 tbsp
Lemon juice, fresh

3 tbsp
Salt, sea salt

0.5 tsp
Walnuts Raw

0.25 cup, chopped
Organic Pumpkin Seeds / Pepitas

2 tbsp

Step 1

Finely dice the red bell pepper, cucumber, and tomatoes into small ¼ inch chunks. Finely chop the parsley and mint leaves. Grate the zucchini on the large edge of a box grater and roughly chop it further to form zucchini rice. Grate the lemon zest on the small edge of a box grater and juice half a lemon. To a large bowl, add the zucchini rice, tomatoes, cucumber, capsicums, parsley, peppermint, lemon zest, and scallions.
Step 2

Gently toss to combine all the ingredients together. Drizzle the olive oil and lemon juice over the tabbouleh, season to taste, and give a final stir with a metal spoon. Sprinkle the pumpkin seeds and walnuts over the top before serving.