Cauliflower Tabbouleh Salad

5 from 2 votes

Cauliflower Tabbouleh Salad is based on the traditional Mediterranean salad recipe, but made with cauliflower rice instead of bulgur as a low carb alternative

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Tabbouleh is one of the most popular Mediterranean salads that’s typically made with parsley and bulgur. In this low-carb tabbouleh version, I swap the bulgur for cauliflower rice. It has a similar texture and appearance to bulgur wheat but with less carbs than the authentic recipe. That’s great for anyone trying to limit wheat products, but still craving the taste of tabbouleh.

Cauliflower tabbouleh made with cauliflower rice instead of bulgur

Ingredients to make cauliflower tabbouleh

I based this cauliflower tabbouleh recipe on my traditional tabbouleh recipe, so it’s a lot of the same ingredients but with a swap for cauliflower instead of bulgur and in larger quantities.

To start, grate about 2 cups of cauliflower. You can do this using a box grater or a food processor, with the latter being quicker. The goal is to have the size look like couscous. Next, chop the tomatoes, parsley, mint and green onions very finely. And for the dressing, just whisk together the olive oil and lemon juice.

Ingredients to make recipe: grated cauliflower, tomatoes, parsley, olive oil and lemon juice, green onions, mint

How to make easy cauliflower tabbouleh recipe

Now that all the ingredients are prepped, you can start to put the cauliflower tabbouleh together. Start with the grated cauliflower in a large bowl. You can microwave the cauliflower for 2 minutes to soften, but I found that it’s not necessary. Pour the olive oil and lemon juice mixture over and stir to combine. The dressing will help soften the cauliflower and improve its taste.

Collage of the cauliflower rice before and after adding the dressing

Next, add the chopped vegetables on top.

Collage of cauliflower rice with the addition of the vegetables and herbs

And finally, stir to combine. The texture will be soft and the dressing will be plentiful, but that all helps to create a juicy delicious tabbouleh salad.

Collage of the salad before and after mixing

Frequently asked questions

How do you eat tabbouleh?

You can eat tabbouleh like any other salad as an appetizer or as a base salad topped with some protein. Because of the fine texture of the tabbouleh ingredients, it’s also very common to use tabbouleh in a wrap or sandwich.

How long does tabbouleh last in the fridge?

Store tabbouleh in an air tight container and it will last in the fridge for two days. I recommend you you eat it within the same day though because it will release a lot of juice as it sits in the fridge.

What else can you add to tabbouleh?

The parsley, mint, green onions and tomatoes with the olive oil and lemon juice are the base tabbouleh recipe. But since my cauliflower tabbouleh is a modern twist on the recipe, there’s lots of ways to customize it. Try adding lettuce, cucumbers, pomegranate or chickpeas to keep that Mediterranean flare.

Close up shot of the cauliflower rice tabbouleh

Tips for making cauliflower tabbouleh

  1. Don’t cook the cauliflower. You want to use raw cauliflower before grating it to ensure that the texture looks grain-like similar to couscous. If the taste of the cauliflower is too strong, you can steam or microwave the cauliflower, but make sure to do that after it’s been grated.
  2. Chop the ingredients finely. The iconic look for tabbouleh is finely chopped ingredients. So, in addition to making sure the cauliflower is finely grated, make sure the parsley, mint, green onions and tomatoes are also finely chopped. While it’s tempting to use the food processor to chop the parsley, it may make it wilt and ruin the appearance of the salad.
  3. Use high quality ingredients. Because you only need a few ingredients to make the salad, pay attention to the quality of those items. I recommend that you use ripe tomatoes, fresh parsley, freshly squeezed lemon juice and extra virgin olive oil. That attention to the quality of the ingredients is what will make the taste stand out.
  4. Mix the salad immediately before serving. Like all salads, it’s best to toss the dressing right before you serve the salad. This is especially true for cauliflower tabbouleh because of the fine chopped parsley in this salad, which can become soggy if it soaks in the dressing for too long.

My other tabbouleh recipes:

More summer salads:

If you’ve tried this healthy-ish feel good Cauliflower Tabbouleh Salad recipe or any other recipe on FeelGoodFoodie, then don’t forget to rate the recipe and leave me a comment below! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagramso I can repost on my stories!

Cauliflower Tabbouleh Salad

Cauliflower Tabbouleh Salad is based on the traditional Mediterranean salad recipe, but made with cauliflower rice instead of bulgur as a low carb alternative
5 from 2 votes
Servings 4 servings
Course Salads
Calories 151
Prep Time 20 mins
Cook Time 0 mins
Total Time 20 mins

Ingredients
  

  • ½ head cauliflower cut into florets
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • ¼ cup olive oil
  • 2 tablespoons lemon juice
  • 1 cup chopped parsley
  • 1-2 firm tomatoes chopped
  • 2 green onions chopped
  • 2 tablespoons chopped fresh mint leaves

Instructions

  • Using a box grater or food processor, grate half a head of cauliflower to yield about 2 cups grated cauliflower. Place in a large bowl, season with salt and pepper and add the olive oil and lemon juice on top. Mix to combine and set aside.
  • Meanwhile, prepare the remaining ingredients and place on top of the grated cauliflower. Gently toss to combine.
  • Serve at room temperature or cold.

Video

Notes

Storage: Store any leftovers in an airtight container. The salad will last about 2 days in the fridge.
Make Ahead Tips: I would highly recommend washing and drying the parsley a day or two days in advance of chopping it. This gives the parsley time to dry properly so that when you chop it, it doesn’t turn into a wet mess.
Nutrition: Please note that the nutrition label provided is an estimate based on an online nutrition calculator. It will vary based on the specific ingredients you use.  This information should not be considered a substitute for a professional nutritionist’s advice. The nutrition value is for one serving which is about ½ cup grated cauliflower with the other ingredients.

Nutrition

Calories: 151kcal, Carbohydrates: 6g, Protein: 2g, Fat: 14g, Saturated Fat: 2g, Sodium: 178mg, Potassium: 366mg, Fiber: 2g, Sugar: 2g, Vitamin A: 1559IU, Vitamin C: 62mg, Calcium: 47mg, Iron: 2mg

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Cauliflower tabbouleh made with cauliflower rice instead of bulgur

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Comments

  1. I loved this cauliflower tabbouleh salad. I’ve never ever rated another recipe. Made as written, will try steaming the cauliflower next time, just to taste the difference.