Low Carb Tempestina - Mediterranean tabbouleh with feta, tahini, and lemon cream
The Low Carb Tempestine with Mediterranean tabbouleh is a fresh, summery and fragrant recipe, inspired by the great cold dishes of Mediterranean and North African tradition.
The idea is simple: use Low Carb Tempestine instead of couscous or bulgur, creating a cold dish with herbs, cucumber, grilled zucchini, olives, feta, lemon and extra virgin olive oil.
To make the dish more cohesive and pleasant, we add a light cream of feta, tahini and lemon. It should not cover the ingredients, but bind them: the Tempestine remain separate, fresh and well seasoned, but the dish is more harmonious.
It is a perfect recipe for a summer lunch, a cold dinner, a low-carb appetizer or an alternative to traditional couscous.
👉 For this recipe you can use our Low Carb Tempestine, a small and versatile format, also ideal for cold dishes.
Why use Low Carb Tempestine instead of couscous
Traditional couscous is made from durum wheat semolina and is therefore rich in carbohydrates.
Low Carb Tempestine, on the other hand, allow you to create a dish similar in shape, use and sensation on the plate, but with a much more controlled carbohydrate content.
In this recipe they work well because:
- they are small and spread well in the dressing;
- they can be served cold;
- they absorb herbs, oil, lemon and tahini cream well;
- they recall the use of couscous in summer salads;
- they allow you to create a fresh, fragrant and satisfying low-carb first course.
The feta and tahini cream serves to give more cohesion to the dish, avoiding the "loose salad" effect that is too dry.
Ingredients for 2 people
| Ingredient | Quantity |
|---|---|
| Low Carb Tempestine | 120 g |
| Cucumber | 80 g |
| Grilled zucchini | 80 g |
| Feta | 60 g total |
| Tahini | 12 g |
| Pitted black or Taggiasca olives | 30 g |
| Fresh parsley | 15 g |
| Fresh mint | 6-8 leaves |
| Lemon juice | 15 g |
| Extra virgin olive oil | 20 g |
| Cold water | 15-20 g |
| Untreated lemon zest | small amount, optional |
| Salt | to taste |
| Black pepper | to taste |
| Ground cumin | a pinch, optional |
Preparation time
Preparation: 15 minutes
Cooking Tempestine: according to the time indicated on the product sheet
Cooling: 10 minutes
Total time: approximately 30 minutes
Servings: 2
How to prepare Low Carb Tempestine with tabbouleh
1. Cook the Tempestine
Bring plenty of salted water to a boil.
Cook the Low Carb Tempestine according to the time indicated on the product sheet, keeping them slightly al dente.
Drain them carefully and cool them immediately under cold running water, to stop cooking and keep them more separate.
Drain them very well: the less water remains, the better the final result will be.
2. Dress the Tempestine with a little oil
Transfer the cold Tempestine to a bowl.
Add 5 g of extra virgin olive oil from the total and mix gently.
This step helps keep them separate and prepares them to better absorb the feta, tahini and lemon cream.
3. Prepare the feta, tahini and lemon cream
In a small blender, blend:
- 25 g of feta from the total;
- 12 g of tahini;
- 10 g of lemon juice from the total;
- 10 g of extra virgin olive oil from the total;
- 15-20 g of cold water;
- a little black pepper.
You should obtain a fluid, smooth and not too dense cream.
The cream should coat the Tempestine, not turn the dish into a heavy cold pasta.
If necessary, add a little cold water at a time until you get a consistency similar to a light sauce.
4. Prepare the vegetables
Cut the cucumber into small cubes.
Grill the zucchini, or use already grilled zucchini, well dried and cut into small pieces.
The zucchini must be cooked and dry: if it is too moist, it spoils the balance of the dish.
Avoid overly watery or carbohydrate-rich vegetables. In this recipe, the dish must remain fresh, but also consistent with a low-carb diet.
5. Prepare herbs, olives and feta
Finely chop the parsley.
Break the mint with your hands or chop it coarsely.
Cut the olives into slices or small pieces.
Crumble the remaining 35 g of feta irregularly: they should be noticeable in the dish, but without covering everything.
6. Combine Tempestine and cream
Add the feta, tahini and lemon cream to the now cold Tempestine.
Mix gently, so that the sauce coats them evenly.
This is the step that makes the dish more cohesive: the Tempestine remain light, but do not turn out dry.
7. Complete the dish
Add to the bowl:
- cucumber;
- grilled zucchini;
- olives;
- crumbled feta;
- parsley;
- mint;
- the remaining lemon juice;
- the remaining 5 g of extra virgin olive oil;
- a pinch of cumin, if you want a more North African note;
- very little lemon zest, if you want more freshness.
Mix gently.
Let rest in the refrigerator for at least 10 minutes before serving.
Why tahini works in this recipe
Tahini is a sesame seed paste, widely used in Middle Eastern and Mediterranean cuisine.
In this recipe it serves for three reasons:
- it gives body to the sauce;
- it helps bind the Tempestine;
- it adds a slightly toasted aromatic note.
It should be used in controlled quantities. Just 12 g is enough to give structure without making the dish heavy.
Combined with feta, lemon and extra virgin olive oil, it creates a tasty, fresh cream consistent with the Mediterranean inspiration of the dish.
Tips for a better result
Cool the Tempestine well
For a successful cold dish, the Tempestine must be cooled immediately and drained very well.
If there is excess water, the cream dilutes and the dressing loses intensity.
Don't overdo the cream
The feta and tahini cream should bind, not cover.
If you use too much, the dish loses freshness.
The right consistency is that of a light sauce that coats the Tempestine and holds herbs, olives and vegetables.
Use plenty of herbs
In traditional tabbouleh, herbs are not a decoration: they are an important part of the dish.
Parsley and mint give freshness, aroma and a very summery feeling.
Avoid carbohydrate-rich ingredients
I would not use chickpeas, raisins, corn or carrots.
These are frequent ingredients in many cold Mediterranean salads or "couscous-like" dishes, but they are not consistent with a low-carb recipe intended for Over Low Carb.
It's better to focus on cucumber, grilled zucchini, olives, feta, herbs, lemon and spices.
Don't overdo the lemon
Lemon gives freshness, but it should not cover feta, tahini, olives and herbs.
It's better to start with the indicated amount and adjust only at the end, if necessary.
More Mediterranean variation
For an even more Mediterranean version, you can add:
- a few well-rinsed capers;
- dried oregano;
- fresh basil;
- a few small cubes of tomato, maximum 40 g.
Tomato contains water and carbohydrates, so I would only use it in small quantities.
More North African variation
For a version closer to the North African world, you can add:
- a pinch of cumin;
- a little sweet paprika;
- more abundant mint;
- lemon zest;
- black olives.
However, I would avoid raisins and chickpeas, as they would increase the carbohydrate content of the dish too much.
When to serve them
The Low Carb Tempestine with Mediterranean tabbouleh are perfect for:
- summer lunch;
- cold dinner;
- low-carb appetizer;
- dish to bring to work;
- alternative to couscous;
- rich side dish with fish or meat.
You can serve them cold, but not ice cold. Take them out of the refrigerator a few minutes before serving: the aroma of herbs, lemon and tahini will be more evident.
Frequently asked questions about Low Carb Tempestine with tabbouleh
Can I prepare them in advance?
Yes. You can prepare them a few hours in advance and store them in the refrigerator.
Before serving, mix gently and consider adding a few drops of lemon or a drizzle of extra virgin olive oil.
Can I substitute feta?
Yes. You can use a flavorful and crumbly cheese, but feta remains the most consistent choice with the Mediterranean inspiration of the recipe.
Is tahini mandatory?
No, but it greatly improves the structure of the dish.
Without tahini, the Tempestine remain more separate and less bound. With tahini, however, the cream becomes more stable and enveloping.
Can I add chicken or tuna?
Yes. If you want to make the dish more complete, you can add cold grilled chicken or well-drained tuna.
Both are low-carb options and consistent with the recipe.
Can I use chickpeas as in traditional couscous?
I would avoid them.
Chickpeas are widely used in Mediterranean and North African dishes, but they have a carbohydrate content not suitable for this low-carb recipe.
Conclusion
This recipe uses Low Carb Tempestine as an alternative to couscous in a fresh, Mediterranean and very fragrant dish.
The feta, tahini and lemon cream makes the dish more cohesive, without weighing it down and without distorting the idea of a summer preparation.
The result is not just a simple pasta salad: it is a low-carb reinterpretation of tabbouleh, with herbs, light vegetables, olives, feta, lemon, tahini and extra virgin olive oil.
Few carbohydrates, fresh taste and a perfect structure for summer.
👉 Discover our Low Carb Tempestine and also check out all the recipes in the Low Carb Recipes section.
To learn more about cooking times, formats and practical tips, read the guide: Low-carb pasta: what it is, how to cook it and how to choose the right one.