One bite of my cauliflower tabbouleh and you’ll be hooked. Also spelled cauliflower tabouli, this simple recipe is bright, refreshing, and full of flavor. It keeps the vibrant herbs and lemony dressing of traditional tabbouleh while replacing grains with riced cauliflower for a gluten-free, low-carb option.
As the weather warms, light and refreshing salads move to the top of my menu. This cauliflower tabbouleh is a grain-free take on a classic Middle Eastern and Mediterranean side salad. It’s packed with finely chopped herbs and vegetables tossed in a bright lemon-olive oil dressing. The riced cauliflower provides a pleasant, slightly crunchy base that soaks up the dressing without weighing the salad down.
Table of Contents
- Ingredient Notes and Substitutions
- How to Make Cauliflower Tabbouleh
- Frequently Asked Questions
- Cauliflower Tabouleh Salad Recipe
Like the original, this version centers on parsley and mint, with cucumbers and tomatoes for freshness, and a lemony dressing to tie everything together. It’s naturally suitable for vegan, gluten-free, Paleo, Whole30, and many low-carb diets.
This salad works as a light main or a bright side. For a more substantial spread, serve it with grilled meats or hummus and warm pita.
Ingredient Notes and Substitutions
- Cauliflower – Use a medium head of cauliflower and rice it to a grain-like texture. It provides a mild, slightly nutty base in place of bulgur.
- Tomato – Roma or plum tomatoes work well because they’re firmer and easier to dice small. If you prefer a fruitier contrast, pomegranate arils make an excellent substitute.
- Cucumber – Persian cucumbers are ideal for their thin skin and small seeds. English cucumbers or other thin-skinned varieties also work.
- Shallot – Adds a mild onion flavor. If needed, a small yellow onion can be used instead.
- Parsley – Flat-leaf (Italian) parsley has the best flavor and texture for tabbouleh. If you can only find curly parsley, increase the parsley-to-mint ratio to maintain flavor.
- Mint – Fresh mint brightens and cools the salad. Remove stems and chop leaves finely to avoid stringy pieces.
- Dressing – A simple mix of lemon juice and olive oil with garlic, allspice, salt, pepper, and optional sumac gives the salad its zesty, aromatic profile.
How to Make Cauliflower Tabbouleh
- Rice the cauliflower. Remove leaves and core, cut the head into large florets, and process in batches in a food processor until the pieces resemble rice. A box grater with medium holes can also be used. Avoid over-processing so the texture stays light.
- Chop the vegetables. Finely dice tomatoes, cucumbers, and shallot; add them and any juices to the riced cauliflower.
- Chop the parsley. Work with one bunch at a time: remove some stems, then finely chop leaves and tender stems. Repeat until the parsley is very fine, and add to the bowl.
- Add the mint. Remove mint stems, stack leaves, and slice finely to match the parsley texture. Add to the bowl with the other herbs.
- Make the dressing. Whisk together olive oil, lemon juice, minced garlic, ground allspice, salt, black pepper, and optional sumac. Pour over the salad.
- Toss and chill. Gently toss to combine. Taste and adjust seasoning. Cover and refrigerate for at least 30 minutes to let the flavors meld.
- Serve. Stir before serving. The salad is delicious chilled or at room temperature alongside pita, grilled meats, or dips.
Frequently Asked Questions
Bulgur is traditional, but good substitutes include couscous or quinoa. For a gluten-free, lighter option, riced cauliflower works beautifully and keeps the salad refreshing and grain-free.
Don’t over-process the cauliflower. Excess blending can make it mushy. Chop herbs by hand. A sharp knife or herb snipper preserves texture and prevents bruising. Control extra moisture. If you want a drier salad, omit some vegetable juices or briefly salt and drain chopped vegetables in a colander to remove excess liquid.
Stored in an airtight container, the salad will stay fresh for up to 4 days in the refrigerator, though it’s at its best within the first two days.
Cauliflower Tabouleh Salad
Ingredients
- 1 medium head cauliflower
- 1 lb tomatoes (see note)
- 3 Persian cucumbers or any thin-skinned cucumber
- 1 shallot, finely diced
- 2 bunches Italian (flat-leaf) parsley
- 1 bunch mint leaves
- 1/2 cup olive oil
- 4 tbsp lemon juice
- 1 clove garlic, minced
- 1 tsp ground allspice
- 1 tsp kosher salt
- 1 tsp black pepper
- 1/2 tsp sumac (optional)
Instructions
- Discard leaves and core the cauliflower. Chop into florets and pulse in a food processor until it resembles rice, working in batches. Alternatively, use a box grater. Transfer to a large bowl.
- Finely dice tomatoes, cucumbers, and shallot. Add to the bowl with their juices.
- Working with one bunch of parsley at a time, trim some stems and finely chop leaves and tender stems. Repeat until the parsley is finely chopped and add to the bowl.
- Strip mint leaves from stems, stack several leaves, and slice finely to match the parsley. Add to the bowl.
- Whisk lemon juice, olive oil, garlic, allspice, salt, black pepper, and sumac in a small bowl. Pour over the salad.
- Gently toss to combine. Taste and adjust seasoning. Cover and chill for at least 30 minutes to let flavors meld.
- Stir well before serving. Serve chilled or at room temperature alongside pita or as part of a mezze spread.
Notes
- Roma (plum) tomatoes are firm and ideal for dicing, but any tomato will do. Pomegranate arils are a tasty alternative for a sweet-tart contrast.
- If flat-leaf parsley is unavailable, curly parsley can be used—maintain a ratio of about 3 parts parsley to 1 part mint.
- Red pepper flakes can be substituted for black pepper for a touch of heat.
- Use a sharp knife or herb snipper to chop parsley and mint. Food processors can bruise herbs and produce excess moisture, which may make the salad soggy.
Nutrition
Carbohydrates: 11 g |
Protein: 3 g |
Fat: 12 g
The nutrition information is an estimate and should not replace professional dietary advice.
