Healthy And Easy Cauliflower Tabbouleh Recipe

What Is Tabbouleh?

Tabbouleh is a traditional Middle Eastern salad made from finely chopped parsley, tomatoes, mint, onion, and soaked bulgur wheat. It’s usually dressed with olive oil, lemon juice, salt, and pepper, creating a refreshing and flavorful dish that pairs well with various main courses. Originating from the Levant region, tabbouleh has become a beloved dish worldwide, known for its vibrant flavors and health benefits.

However, I gave the traditional tabbouleh a modern twist in this recipe using cauliflower rice instead of bulgur wheat. This variation is gluten-free and lower in carbs, making it an excellent option for those wanting to maintain a lighter yet satisfying meal.

Why This Recipe Works

Cauliflower is a fantastic low-calorie substitute for bulgur. It’s packed with vitamins C and K, fiber, and antioxidants, making this dish as nutritious as it is delicious.
The recipe is straightforward and quick to prepare, perfect for busy weeknights or meal prepping. It can be ready in under 20 minutes!
You can easily substitute the ingredients: use red onion instead of scallions, lime instead of lemon, Roma tomatoes instead of cherry tomatoes, and so on.
This dish can be served as a side salad with grilled meats, as a light lunch, or even as a filling for wraps and sandwiches. It’s also easily customizable—add your favorite vegetables or proteins to make it your own.

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Cauliflower Tabbouleh

Alejandra Graf

Try this easy cauliflower tabbouleh recipe, packed with fresh vegetables and herbs, for lunch as a salad or appetizer. It's perfect for a healthy meal or side dish! I like to eat it with a huge spoonful of hummus, baba ganoush, or my easy falafel-inspired patties.

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Prep Time 20

Cook Time 0

Total Time 20

Course Salad

Cuisine Mediterranean

Servings people

Calories 228 kcal

Equipment

Ingredients

1 medium head of cauliflower grated or processed into rice-sized pieces
1 garlic clove grated
Juice of 2 lemons
1/3 cup extra-virgin olive oil
2 teaspoons Kosher Salt
2 cup fresh parsley finely chopped
10 fresh mint finely chopped
1 cup cherry tomatoes halved
1 cucumber diced
4 scallions sliced, gren and whit part
allepo pepper to taste

Instructions

Start by removing the outer leaves and cutting the cauliflower into florets. You can either grate the florets using a box grater or pulse them in a food processor until they resemble rice grains.
In a large salad bowl, grate the garlic, then add the lemon juice and salt. Whisk in the olive oil.
Add the cauliflower rice to the bowl, add chopped parsley, mint, tomatoes, cucumber, and scallions. Toss everything together gently, ensuring the cauliflower is evenly distributed among the other ingredients.
Finish with Aleppo pepper, a drizzle of olive oil, a few drops of lemon juice, and a pinch of salt, if needed.
For the best flavor, let the tabbouleh sit in the refrigerator or over a cunter top in cool place for at least 10 minutes before serving. This allows the flavors to meld together beautifully. Serve chilled as a refreshing side dish or a light main course.

Notes

It can be stored in an airtight container in the refrigerator for up to 3 days.

Nutrition

Serving: 1servingCalories: 228kcalCarbohydrates: 14gProtein: 5gFat: 19gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 13gSodium: 1231mgPotassium: 830mgFiber: 5gSugar: 5gVitamin A: 2989IUVitamin C: 123mgCalcium: 105mgIron: 3mg

Keyword cauliflower, herbs

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Nutritional information of this recipe is only an estimate, the accuracy for any recipe on this site is not guaranteed.

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