Cauliflower Tabbouleh
Cauliflower Tabbouleh is a fresh, zesty, and healthy take on traditional tabbouleh, replacing bulgur with finely chopped cauliflower. Packed with parsley, mint, tomatoes, cucumber, lemon juice, and olive oil, it’s perfect as a light salad, side dish, or a refreshing meal on its own. This version is low-carb, grain-free, and naturally gluten-free.
Prep Time: 20 minutes
Cook Time: 0 minutes
Total Time: 20–25 minutes
Servings: 4–6
Ingredients:
For the Cauliflower Base:
1 medium head cauliflower (about 4 cups grated or riced)
Optional: 1/2 teaspoon salt for steaming
For the Salad:
1 cup flat-leaf parsley, finely chopped
1/4 cup fresh mint, finely chopped
1 cup grape or cherry tomatoes, diced
1/2 English cucumber, diced small
3 green onions or 1/4 red onion, thinly sliced
Zest of 1 lemon (optional)
For the Dressing:
1/4 cup fresh lemon juice (about 2 lemons)
1/4 cup extra virgin olive oil
Salt and pepper, to taste
Optional: pinch of ground cumin or sumac for added depth
Instructions:
Step 1: Prepare the Cauliflower
1. Remove leaves and core from cauliflower.
2. Roughly chop and pulse florets in a food processor until rice-like texture forms. (You can also grate it with a box grater.)
3. Optional: Lightly steam the cauliflower in a pan or microwave for 2–3 minutes, then let it cool completely. This softens the texture and mellows the flavor.
4. Spread cauliflower on a clean towel or paper towel to absorb any excess moisture.
Step 2: Prep the Herbs and Veggies
1. Finely chop parsley and mint.
2. Dice tomatoes, cucumber, and onions.
3. Combine all in a large bowl.
Step 3: Mix and Dress
1. Add cooled cauliflower to the bowl of veggies and herbs.
2. In a separate small bowl, whisk together lemon juice, olive oil, salt, and pepper.
3. Pour the dressing over the salad and mix gently until well combined.
4. Adjust seasoning to taste.
Step 4: Chill or Serve
Serve immediately, or let chill in the fridge for 30 minutes to enhance flavor. This dish gets better as it sits.
Tips & Notes:
Chop herbs finely for traditional tabbouleh texture.
Don’t overprocess cauliflower—it should resemble bulgur, not mush.
Optional add-ins: pomegranate seeds, finely diced red pepper, or avocado for extra flavor or color.
If using pre-riced cauliflower, check for moisture content—wring it out in a towel if wet.
This salad is great for meal prep and holds up well in the fridge for 2–3 days.
Frequently Asked Questions
Q: Can I use frozen cauliflower rice?
A: Yes! Just cook lightly and cool before using. Be sure to remove excess water.
Q: Can I make it ahead?
A: Definitely. In fact, it tastes even better after marinating in the fridge for a few hours.
Q: How long does cauliflower tabbouleh last?
A: It stays fresh in the fridge for up to 3 days in an airtight container.
Q: Is cauliflower tabbouleh keto-friendly?
A: Yes! It’s very low in carbs and fits most low-carb and keto meal plans.
Q: What protein can I add?
A: Grilled chicken, chickpeas, lentils, or feta cheese are great options for a heartier salad.
Nutritional Info
Calories: 120
Protein: 2g
Fat: 9g
Carbohydrates: 9g
Fiber: 3g
Sugar: 3g
Cholesterol: 0mg
Sodium: 120mg