Cauliflower tabbouleh salad is a scrumptious and straightforward grain free, low-carb aspect dish. It solely takes quarter-hour to make and is full of contemporary greens and herbs.
I like Center Japanese delicacies and had been craving tabbouleh for some time. In truth, many of the elements within the recipe are naturally grain-free and gluten-free – except the bulgur wheat.
The right alternative for bulgur? Cauliflower, after all! It has the same texture and is grain free and low in carbs on the similar time.
I at all times know {that a} recipe is a hit when my kids ask for seconds – which they did. They’re very crucial in relation to wholesome variations of traditional dishes! After I get their teenage approval, I do know that you simply, my expensive reader, will prefer it, too.
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What Is Tabbouleh?
Tabbouleh – additionally spelt tabouli or tabbouli – is a traditional Center Japanese salad. It’s made with finely chopped parsley, mint, tomatoes and soaked, raw bulgur. It has a easy lemon and olive oil dressing.
Historically, it’s served as a part of a mezze – a Levantine sharing platter that features dishes similar to hummus or baba ghanoush. Which is about as scrumptious as meals can get. Nonetheless, additionally it is a fantastic aspect for grilled meat and fish
Why This Recipe Works
It’s scrumptious. My cauliflower tabbouleh salad is aromatic, contemporary and zesty, identical to the unique. The cauliflower has the same chew to bulgur. I believe it truly improves the flavour!
It’s wholesome. With all of the nutritional vitamins and minerals from the greens and the heart-healthy fat of the olive oil, this salad is undeniably good for you. On prime of that, this simple vegetarian and vegan recipe is gluten-free, grain-free, dairy-free and Whole30-friendly.
Components
Let’s speak concerning the elements!
- Cauliflower – I take advantage of a head of cauliflower and grind it to a really high-quality consistency. You may as well use contemporary cauliflower rice from the grocery store. I nonetheless advocate that you simply pulse this in a meals processor to make it finer.
- Parsley – That is the actual star of the recipe. Each curly or flat-leaf parsley work. It have to be chopped very finely.
- Cucumber – This isn’t a conventional ingredient, however I really like the juiciness it provides. It additionally bulks up the salad. Remember to scoop out the seeds, they add an excessive amount of water.
- Cherry tomatoes – I halve these and squeeze out the seeds.
- Purple onion – chop it very finely. You may as well use scallions or inexperienced onions.
For the dressing, we’re protecting it equally easy: Further virgin olive oil, lemon juice, contemporary garlic, sea salt and pepper. For my part, good high quality olive oil is essential for the recipe.
See the recipe card for full info on elements and portions.
Directions
It’s surprisingly easy to make a tabouli with cauliflower rice. Listed below are the essential steps. Scroll right down to the recipe for the detailed technique.
Step 1
Put the cauliflower florets in a meals processor and pulse them to a high-quality rice consistency. Or, use a field grater.
You might want to do that in batches, relying on the scale of your blender.
Step 2
Make the dressing. Combine the olive oil, lemon juice, finely chopped garlic, a pinch of salt and black pepper in a small bowl.
Step 3
Add a bit dressing to a non-stick frying pan. Sauté the cauliflower rice on medium warmth till tender. Frying it like this provides the cauliflower a gently nutty taste, which is simply scrumptious.
Enable to completely cool.
Step 4
Slice the cucumber in half. Scoop out the seeds and cube. Halve the tomatoes and squeeze out the seeds. Chop the herbs and the pink onion.
Step 5
Add all elements to a big bowl. Toss to mix with the dressing and season to style.
Knowledgeable Tip
Let the salad sit within the fridge for 15-Half-hour earlier than serving. This manner, the flavors have time to meld and the salad will likely be even tastier.
Variations
It’s simple to range the recipe to fit your private preferences. You may add finely chopped pink or inexperienced bell peppers to the combo or miss the onion, in case you want.
A pinch of paprika or candy pepper additionally enhances the flavour.
One addition that all of us get pleasure from is including 3 heaped tablespoons of hemp hearts. These have the same style and dimension to bulgur and add a bit extra crunch – they usually additionally add extra fibre!
Recipe FAQs
Sure, you need to use the cauliflower rice uncooked versus cooked cauliflower. Nonetheless, sautéing it first takes away any sharp style. Additionally, cauliflower is far simpler to digest when it’s evenly cooked. In case you hold it uncooked, you could discover that you will really feel bloated after consuming it. For my part, cooking it first makes the salad style miles higher.
Sure! You’ll be able to microwave the cauliflower rice for about 6 minutes as a substitute of sautéing it. Then, stir it by way of the dressing whereas it’s nonetheless scorching. It will not have the nutty style you get from frying although.
I do not advocate it. Frozen cauliflower rice accommodates an excessive amount of liquid and can make the salad mushy.
Serving Suggestion
Cauliflower tabbouleh is a superb aspect for all grilled meat or fish. I find it irresistible with keto lemon hen. We have now additionally loved it with lamb cutlets and with sea bass.
Or, serve it as a part of a mezze with keto pita bread, keto hummus and keto falafel (picture above).
It really works with all Mediterranean and Center Japanese dishes. Plus, it is a fantastic aspect to carry to a summer season barbecue!
Storage And Meal Prep
Retailer the salad in an hermetic container within the fridge for as much as 2 days.
Dressing on the aspect: If you already know you will not eat all the tabouli without delay, solely add the dressing to the portion you might be consuming. That method, the greens keep crunchier for longer.
The salad just isn’t appropriate for freezing.
Listed below are simpler cauliflower recipes to attempt:
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Recipe
Cauliflower Tabbouleh
from Sugar Free Londoner
This aromatic and crunchy cauliflower tabbouleh is the keto model of the long-lasting Center Japanese aspect dish. By changing the bulgur with cauliflower rice, one portion has simply 3g web carbs! Keto tabouli is a tasty, easy salad that the entire household will love, whether or not they comply with a keto weight loss plan or not.
Notice: The servings slider solely adjustments the primary quantity in every line and never any subsequent quantities. Please make your personal calculations the place essential.
Directions
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Put together the cauliflower rice by inserting the florets in a meals processor and blitzing till it resembles a rice consistency.
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Make the dressing by mixing the olive oil, lemon juice, garlic, a pinch of salt and pepper in a small bowl.
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Add 1 tablespoon of dressing to a non-stick frying pan. Sauté the cauliflower rice for about 5 – 6 minutes on a medium warmth till tender. Enable to completely cool.
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In the meantime, slice the cucumber in half and take away the seeds utilizing a teaspoon. Cube.
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Add the tomato and cucumber to a mixing bowl. I selected to not take all of the tomato seeds as this will make the cauliflower tabbouleh too moist.
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Add cooled cauliflower, parsley, mint and dressing to the bowl. Toss to mix, season to style and serve.
Notes
Retailer within the fridge for as much as 2 days.
Diet
Energy: 130kcalComplete Carbohydrates: 4.8gProtein: 1.5gFats: 12.3gSaturated Fats: 1.7gFiber: 1.8gSugar: 2g
