This Cauliflower Tabbouleh tastes as good as the classic version, but in a low-carb, gluten-free, and paleo-friendly format!
Have you ever tried tabbouleh? If your answer is no, you definitely need to change that. And I’ve got a version that might just become your new go-to for everything from meal prep to potlucks. Let me introduce you to cauliflower tabbouleh — a fresh, flavorful take on the classic Middle Eastern herb salad.
Tabbouleh is traditionally made with bulgur wheat tossed with parsley, mint, tomatoes, and a simple dressing of olive oil and lemon juice. It’s light, vibrant, and pairs beautifully with just about anything. Think of it as the salad that effortlessly dresses up your table, whether you need a unique holiday side dish or something to bring to a sunny summer BBQ.
My version of the recipe takes things in a slightly different direction by swapping out the bulgur for riced cauliflower. The result? All the same bright, herbaceous flavors you love, but now gluten-free, paleo, and low-carb friendly.
Is Cauliflower Tabbouleh Healthy?
This cauliflower tabbouleh is a super healthy and refreshing twist on the classic version of the dish. Cauliflower is packed full of fiber, vitamin C, vitamin B6, and other nutrients, supporting everything from digestion to immune function. The fresh veggies (tomatoes and cucumber, primarily) add some additional vitamins and antioxidants, while the parsley, mint, and fresh lemon juice contain anti-inflammatory compounds. Don’t forget about the heart-healthy fats in the olive oil, either!
The Origin Of Tabbouleh
Tabbouleh is an ancient recipe hailing from the mountainous regions of modern-day Lebanon and Syria, where people consumed it over 4,000 years ago. The name tabbouleh comes from the Arabic word tābil, which means “to season” or “to spice”, and the dish is indeed flavorful and herbaceous. Traditionally, the ingredients of tabbouleh include bulgur, finely chopped parsley and mint, tomatoes, olive oil, and lemon juice. It’s a dish commonly found on Middle Eastern and Mediterranean mezze platters, served alongside other flavorful foods like fattoush, baba ghanoush, hummus, and falafel.
This version of cauliflower tabbouleh puts a modern twist on the classic recipe, replacing the bulgur wheat with riced cauliflower so gluten-free, paleo, and low-carb folks can still enjoy it. While the substitution is a nod to more modern dietary needs, the spirit of the dish remains the same: It’s still a celebration of fresh, wholesome ingredients and bright, vibrant flavors.
How To Make Ahead And Store
Tabbouleh is a fabulous make-ahead side dish that can easily be put together the night before and will still taste fresh the next day. It keeps in the fridge for up to 3 or 4 days in an airtight container. It won’t freeze well.
Serving Suggestions
Tabbouleh is one of my go-to Mediterranean/Middle Eastern recipes. The zing of the lemon juice combined with the herbs and overall freshness of the dish is something I just love. It pairs beautifully with some Grilled Herb Hummus Chicken Kebabs. You could also do up a classic mezze platter and serve this tabbouleh alongside some Hummus, Baba Ghanoush, Fattoush Salad, and Air-Fryer Falafel.
Recipe
Ingredients
- 3 cups riced cauliflower (325 grams)
- 1 on the vine tomato
- 1/2 cucumber, diced
- 1/2 teaspoon salt
- 1/2 cup parsley leaves (as little stem as possible), firmly packed
- 1/4 cup mint leaves, firmly packed
- 1 green onion
- 1 tablespoon fresh garlic, minced
- 2 teaspoons fresh lemon juice
- 2 tablespoons olive oil
Instructions
- Place cauliflower in a large, microwave-safe bowl. Cover and microwave for 3 minutes. Stir and then microwave for another 3 minutes. Pour onto a clean kitchen towel and let cool for 5 to 7 minutes
- Once cool, wring as much water as you can out of the cauliflower. Then transfer cauliflower into a large bowl.
- Slice the tomato in quarters. Scrape out the watery insides and discard (if you use them, the salad is watery) and dice up the thick remaining parts. Add to the bowl, along with the cucumber and salt. Stir until well mixed.
- Place the parsley and mint in a small food processor and process until the leaves are very finely chopped. Stir into the cauliflower mixture.
- Slice just the green parts of the green onion very thinly and stir it into the cauliflower, along with the garlic.
- Place the lemon juice into a small bowl. While constantly whisking, stream in the olive oil and whisk until thickened and well mixed. Pour over the cauliflower and mix well.
- Cover and refrigerate for at least 1 hour before serving.
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