Cauliflower Tabouli
Recipe Key
Cauliflower Tabouli is a grain free spin on the traditional Middle Eastern salad. Usually tabouli is made with bulgur but here I use finely chopped cauliflower instead to make it gluten free and paleo. It’s a delicious salad of chopped vegetables, mint and lots of fresh parsley, all tossed together with lemon juice and olive oil. It’s so good you won’t miss the grain.
This famous Lebanese salad is a super healthy dish served all over the world. The most important ingredient is parsley. In tabouli, parsley is used as a vegetable instead of a garnish. You need lots of parsley to make a good tabouli.
Parsley is high in Vitamin C, folate, calcium and Vitamin A. Parsley gives you energy because it has lots of iron. It also contains flavonoids that act as antioxidants preventing our cells from aging too quickly. Raw parsley is a natural diuretic and cleanses the blood.
Mint gives tabouli a bright fresh taste. It’s a powerful herb that soothes your stomach and improves digestion.
Cucumbers have a high water content and lots of fiber. They are very effective in cleansing toxins from the digestive system. Tomatoes are anti-inflammatory.
I have made it even healthier by replacing the bulgur with cauliflower. Cauliflower is a low glycemic vegetable with lots of nutrients. It’s a cruciferous vegetable that contains phytochemicals, vitamins and minerals, and fiber that are important to your health. Click for the benefits of cauliflower.
To get the best texture, chop the vegetables into small pieces. I use a food processor to turn the cauliflower into a grain free ‘grain.’ I also use a processor to chop the carrots but I recommend chopping the tomatoes, cucumbers and scallions by hand using a sharp knife. Hand chopping gives them a better texture.
Traditional cucumbers tend to have thick skins so I like to peel them. I also remove the seeds to prevent the tabouli from getting too watery. If you get seedless cucumber it’s ok to leave the skins on as they are thinner.
The sauce is made with lemon and olive oil. I add a little cumin to give the cauliflower an earthy taste similar to bulgar.
Lemon juice alkalizes your body allowing all your organs to function more effectively. Olive oil is good for blood sugar control. Olive oil keeps your skin soft and prevents wrinkles.
Let the tabouli stand for at least 15 minutes to develop the flavors. Serve it with Baba Ganoush and Tahini Dressing for a complete Middle Eastern meal.
Enjoy the warm summer days eating this tasty, gratifying raw salad.
“As you walk, eat and travel, be where you are. Otherwise you will miss most of your life.” Buddha
If you like this recipe, try these other delicious summer salads:
Tomato Peach and Avocado Salad
Baby Kale Salad with Creamy Asian Dressing
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PrintCauliflower Tabouli
A tasty, satisfying, raw salad of chopped vegetables, mint and lots of fresh parsley, all tossed together with lemon juice and olive oil.
- Prep Time: 30
- Total Time: 30 minutes
- Yield: 4 1x
- Category: Paleo, Vegan, Gluten Free, Dairy Free, Seasonal
- Cuisine: Middle Eastern
Ingredients
- 1/2 head cauliflower (about 4 cups)
- 1 carrot chopped in a food processor into little pieces or shredded
- 1 cup fresh flat-leaf parsley leaves, tightly packed, chopped
- ½ cup fresh mint leaves, chopped
- 3 scallions, thinly sliced (about ½ cup)
- 1 cup cherry or grape tomatoes, quartered or halved
- 1 medium cucumber, peeled, seeds removed and diced (1 cup)
Instructions
- Cut the stems off the cauliflower. Process florets in a food processor or grate on the large holes of a grater until you get grain size pieces. Place into a large bowl.
- Process the carrots until you get tiny pieces or shred them on a grater.
- Transfer to a large bowl and add the parsley, mint, scallions, tomatoes and cucumber.
- In a small bowl, whisk together the lemon juice, olive oil, cumin, salt, and pepper. Pour the vinaigrette over the vegetables and toss. Let stand at least 15 minutes to blend the flavors. Serve cold or at room temperature.
- The salad keeps for one day in the refrigerator. If you want to keep it longer, only dress the amount you are ready to eat. Keep the rest of the vegetables separate from the dressing until ready to eat.
- Serve with Tahini Dressing