Eosinophilic Esophagitis Friendly Vegan Fresh Quinoa Tabouli
Bright, herby, and refreshingly light, this quinoa tabouli is the kind of dish that looks impressive on the table but comes together with nothing more than fresh produce, a handful of pantry staples, and a good knife. Quinoa steps in as the grain base here, making it naturally free from wheat and gluten — a crucial detail for anyone managing eosinophilic esophagitis, where even trace exposures can cause real discomfort. Every ingredient on this list is whole and straightforward: parsley, mint, cucumber, tomato, scallion greens, lemon juice, and olive oil. There are no hidden dairy products, no eggs, no soy, and no nuts lurking in a sauce or dressing — just clean, simple flavors you can actually trust. The lemon and olive oil dressing is whisked together right in the bowl, so there's no store-bought condiment to second-guess. Letting the quinoa cool completely before tossing everything together keeps the herbs vibrant and the vegetables crisp, so the final salad has that satisfying contrast of textures in every bite. It's the kind of recipe you'll come back to again and again, whether you're cooking for a sensitive stomach or just craving something genuinely fresh.
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Learn more →Ingredients
4 servings
- ¾ cup quinoa, rinsed
- 1 ½ cups water
- ¼ tsp salt
- 2 cups flat-leaf parsley, finely chopped (about 2 large bunches)
- ½ cup fresh mint leaves, finely chopped
- 2 medium tomatoes, seeded and finely diced
- 1 medium english cucumber, finely diced
- 4 scallions (green tops only), thinly sliced
- 3 tbsp fresh lemon juice (about 1 large lemon)
- 3 tbsp extra-virgin olive oil
- ¼ tsp ground black pepper
For serving
- salt, to taste
- lemon wedges (optional)
Instructions
- 1
Combine the rinsed quinoa, water, and 1/4 tsp salt in a medium saucepan and bring to a boil over medium-high heat. Reduce the heat to low, cover, and cook until the water is fully absorbed and the quinoa's germ rings are visible, about 12–14 minutes.
- 2
Remove the pan from the heat and let the quinoa steam, covered, for 5 minutes, then spread it in an even layer in a large mixing bowl and let it cool to room temperature, about 15–20 minutes.
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