try Cauliflower tabouleh If you’re looking for an incredible grain-free tabbouleh recipe. This cauliflower tabbouleh recipe is one sPin on traditional Middle Eastern salads. This is a fresh, light salad made with chopped parsley, tomatoes, cucumbers, scallions, herbs and finely roasted cauliflower..
Although I love the traditional tabbouleh salad, today I hosted lunch for a dear friend who is gluten-free. Since she loves Mediterranean and vegetarian food, I made a cauliflower tabbouleh recipe I knew she would love!
Jump:
What is Tabbouleh?
Traditionally, tabbouleh A Levantine salad made with tomatoes, mint, onion, bulgur and finely chopped parsley with lemon juice, salt and sweet pepper. Some variations add lettuce or use semolina instead of bulgur.
As with most recipes, I often add or swap out ingredients to meet my desired results. For example, another unique way to replace bulgar in traditional recipes is with quinoa tabbouleh.
What makes recipes unique is the creative spin each person adds to a recipe for different options and personal preferences.
Cauliflower Tabbouleh Ingredients
- Cauliflower Rice: I cook the cauliflower rice in a pan to soften it, so it has a grainy texture.
- Green Onion: Also called scallions, green onions are mild in flavor and delicate in texture.
- Deal: I love deals. It’s my favorite herb, so I always add dill to tabbouleh.
- Mint: Mint gives the salad a fresh and aromatic taste.
- Parsley: Parsley is the main herb in this cauliflower tabbouleh recipe.
- Sea Salt: A little salt adds natural flavor to the salad ingredients.
- Lemon juice and zest: I like to use fresh lemon juice whenever possible. I also add lemon zest for extra flavor.
- Cucumber: I like English cucumbers because they contain less water than regular cucumbers.
- Tomatoes: I chose different colored grape tomatoes. Grape tomatoes also contain less water than other types of tomatoes.
Cauliflower replaces Tabbouleh ingredients
- Try quinoa, millet, or amaranth instead of cauliflower.
- Substitute red, yellow and white onions for green onions.
- Although traditionally, tabbouleh is filled with parsley, try a different blend of your favorite herbs.
- Use bottled lemon juice instead of a pinch of fresh lemon juice.
- If using regular cucumbers, remove the seeds to avoid watering the salad.
- Persian cucumbers are similar to English cucumbers in terms of water content.
- Cherry tomatoes are an excellent alternative to grape tomatoes.
How to Make Cauliflower Tabbouleh
First, place the cauliflower florets in a food processor and pulse until the cauliflower looks like rice. To avoid spicy cauliflower rice, don’t overdo the dal.
I like to cook cauliflower rice, which softens it with a texture similar to bulgur or rice.
Spread the cauliflower rice on a baking sheet so it cools quickly while you prepare the other ingredients.
I recommend investing in an inexpensive vegetable chopper for quick chopping. Add all ingredients to a large bowl and add to the bowl when the cauliflower rice has cooled.
Then, stir the ingredients to combine, cover and refrigerate for at least an hour to allow the flavors to develop.
Recipe FAQs
Originally from the mountains of Lebanon and Syria, tabbouleh has become one of the most popular salads in the Middle East.
Cilantro is a great substitute for parsley as a garnish and in more Mediterranean or Middle Eastern dishes (eg, shakshuka). This is probably the easiest herb to find in a grocery store. I’ve also found that cilantro is the only herb that comes close to replacing parsley in tabbouleh.
If you have time, let the salad rest for 15 minutes before serving to allow the flavors to blend. If not, you can serve it immediately or leave it for later. Tabbouleh will keep well in the refrigerator, covered, for up to 4 days.
advice
- Do not add too many pulses to the cauliflower rice.
- Use a large blade in a food processor and pulse without processing.
- Cooking cauliflower rice in a pan softens the texture, but skip this step for a firmer texture.
- Add lemon zest for a deeper lemon flavor.
- Tabouli is best served cold, as a side dish alongside falafel or hummus, with pita bread, or as we did with pita bread chips. Wrapped in lettuce leaves makes a great and colorful appetizer.
- To cool the cauliflower rice quickly, spread it out on a baking sheet while you prepare the other ingredients.
If you want a grain-free way to enjoy tabbouleh, try this cauliflower tabbouleh recipe!
Vegan salad suggestions
If you like Cauliflower Tabbouleh, give us a 5-star review and comment below. We want to hear from you!
📖 Recipe
Cauliflower Tabbouleh
try Cauliflower tabouleh If you’re looking for an incredible grain-free tabbouleh recipe. This cauliflower tabbouleh recipe is one sPin on traditional Middle Eastern salads. This is a fresh, light salad made with chopped parsley, tomatoes, cucumbers, scallions, herbs and finely roasted cauliflower..
instructions
Cut the cauliflower into cauliflower.
Add the cauliflower florets to the bowl of a food processor fitted with a large blade.
Pulse until cauliflower is rice-like. Do not over pulse!
Add cauliflower and 1 teaspoon salt to a medium skillet over medium-high heat.
Add a little water or vegetable broth if needed.
Cook for 5 minutes, stirring the cauliflower in the pan with a wooden spoon until the cauliflower rice is tender.
Spread the hot cauliflower rice in a thin layer on a baking sheet to cool while you prepare the other ingredients.
Chop the other vegetables and place them in a large bowl.
Take the lemon juice in a bowl and add half a teaspoon of salt and maple syrup.
Add the cooled cauliflower rice.
Stir to combine.
Cover and let cool for a minimum of 15 minutes, but preferably 1 hour before serving.
Serve as a salad or with falafel, hummus and pita bread.
Comment
- Do not add too many pulses to the cauliflower rice.
- Use a large blade in a food processor and pulse without processing.
- Cooking cauliflower rice in a pan softens the texture, but skip this step for a firmer texture.
- Add lemon zest for a deeper lemon flavor.
- Tabouli is best served cold, as a side dish alongside falafel or hummus, with pita bread, or as we did with pita bread chips. Wrapped in lettuce leaves makes a great and colorful appetizer.
- To cool the cauliflower rice quickly, spread it out on a baking sheet while you prepare the other ingredients.
nutrition
Worship: 4gCalories: 75kcalSugars: 16gProtein: 5gFat: 1gSaturated Fat: 0.3gPolyunsaturated Fats: 0.1gMonounsaturated fats: 0.1gSodium: 443mgPotassium: 823mgFiber: 6gSugar: 6gVitamin A: 1389IUVitamin C: 133mgCalcium: 81mgIron: 2mg
Oh! My name is Kathy, I am a retired high school English teacher and vegan enthusiast and blogger. My entire blog is completely plant-based vegetarian. I truly believe that what we eat and how we live determines our health and the preservation of our planet! 🙂
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