Cauliflower Tabbouleh Recipe
Spring is upon us, and the fresh vegetables and fresh flavors are returning for the year. So, I had to make something truly refreshing. This cauliflower tabbouleh recipe is light, a little zingy, and everything you could ever want from a tabbouleh recipe.
This cauliflower rice tabbouleh salad will make a fantastic side dish for any main course. I enjoyed mine with some air-fried chicken thighs, and it was an amazing meal. It will also work well with any seafood dish or make a great side to any vegan or vegetarian meal.
What Is Tabbouleh?
Tabbouleh is a Lebanese grain salad usually made with soaked bulgur wheat instead of cauliflower. It’s a side salad served with all the additions you’ll find in this recipe, but sometimes others as well. A traditional version includes tomatoes, parsley, mint, onion, and a dressing of olive oil and lemon juice. Some include sweet peppers or lettuce, and some use semolina instead of bulgur.
What Is Riced Cauliflower?
Riced cauliflower is cauliflower that has been run through a food processor to create small, rice-like pieces. It is done while the cauliflower is raw. You can’t make it once it’s been cooked.
How To Blanch Riced Cauliflower
- Cut a head of cauliflower into small florets. The smaller, the better. If your pieces are larger, you may have to process them in batches.
- Set a pot of water to boil. You’ll need enough water to cover the cauliflower.
- Prep a bowl of ice water and keep it nearby.
- If you want, you can lightly salt the water the give the cauliflower more flavor.
- Add the cauliflower to the boiling water. Stir it to make sure everything is blanched evenly. Let it boil for 1 to 2 minutes. Do not overcook! You want it to be cooked to an al-dente texture. Don’t let this get mushy.
- Transfer the blanched cauliflower quickly to the ice water to stop the cooking process.
- Once it’s cold, drain it well.
- If you aren’t using it right away, store it in an airtight container in the fridge for up to five days.
How Finely Should I Chop The Vegetables For Cauliflower Tabbouleh Salad?
You want to chop all the herbs and vegetables as fine as you can without turning them into mush. The finer you chop everything, the easier this is to eat. That said, if you don’t mind a little extra crunch, you can leave the pieces a little bigger. The choice is yours.
Can I Use Dried Herbs Instead Of Fresh Herbs?
Dried herbs won’t work well in this recipe. You want fresh herbs for this.
What To Serve This With Cauliflower Tabbouleh
While the possibilities are truly endless with this salad, here are some suggestions that will pair well with tabbouleh.
- Grilled chicken
- Grilled fish
- Falafel
- Lamb kebabs
- Hummus and pita bread
- Quinoa salad
- Stuffed grape leaves (dolmas)
- Roasted vegetables (such as zucchini, bell peppers, and eggplant)
- Baba ganoush
- Flatbread or naan
- Greek salad
- Vegetable skewers
- Tandoori chicken or tofu
- Lentil soup
- Greek-style roasted potatoes
- Shrimp skewers
Can I Make Cauliflower Tabbouleh Ahead?
You can make cauliflower tabbouleh up to three days ahead. Keep it packed well. To revive it to its original fresh status and appearance, you may need to spritz it with a little extra lemon juice and stir well.
Optional Additions
What to make this tabbouleh even more robust? Add in about a half cup of any of the following:
- Chickpeas
- Diced Bell Peppers
- Pomegranate Seeds
About The Ingredients For This
Spring is upon us, and the fresh vegetables and fresh flavors are returning for the year. So, I had to make something truly refreshing. This cauliflower tabbouleh recipe is light, a little zingy, and everything you could ever want from a tabbouleh recipe.
This cauliflower rice tabbouleh salad will make a fantastic side dish for any main course. I enjoyed mine with some air-fried chicken thighs, and it was an amazing meal. It will also work well with any seafood dish or make a great side to any vegan or vegetarian meal.
What Is Tabbouleh?
Tabbouleh is a Lebanese grain salad usually made with soaked bulgur instead of cauliflower. It’s a side salad served with all the additions you’ll find in this recipe, but sometimes others as well. A traditional version includes tomatoes, parsley, mint, onion, and a dressing of olive oil and lemon juice. Some include sweet peppers or lettuce, and some use semolina instead of bulgur.
What Is Riced Cauliflower?
Riced cauliflower is cauliflower that has been run through a food processor to create small, rice-like pieces. It is done while the cauliflower is raw. You can’t make it once it’s been cooked.
How To Blanch Riced Cauliflower
- Cut a head of cauliflower into small florets. The smaller, the better. If your pieces are larger, you may have to process them in batches.
- Set a pot of water to boil. You’ll need enough water to cover the cauliflower.
- Prep a bowl of ice water and keep it nearby.
- If you want, you can lightly salt the water the give the cauliflower more flavor.
- Add the cauliflower to the boiling water. Stir it to make sure everything is blanched evenly. Let it boil for 1 to 2 minutes. Do not overcook! You want it to be cooked to an al-dente texture. Don’t let this get mushy.
- Transfer the blanched cauliflower quickly to the ice water to stop the cooking process.
- Once it’s cold, drain it well.
- If you aren’t using it right away, store it in an airtight container in the fridge for up to five days.
How Finely Should I Chop The Vegetables For Cauliflower Tabbouleh?
You want to chop all the herbs and vegetables as fine as you can without turning them into mush. The finer you chop everything, the easier this is to eat. That said, if you don’t mind a little extra crunch, you can leave the pieces a little bigger. The choice is yours.
Can I Use Dried Herbs Instead Of Fresh Herbs?
Dried herbs won’t work well in this recipe. You want fresh herbs for this.
What To Serve This With Cauliflower Tabbouleh
While the possibilities are truly endless with this salad, here are some suggestions that will pair well with tabbouleh.
- Grilled chicken
- Grilled fish
- Falafel
- Lamb kebabs
- Hummus and pita bread
- Quinoa salad
- Stuffed grape leaves (dolmas)
- Roasted vegetables (such as zucchini, bell peppers, and eggplant)
- Baba ganoush
- Flatbread or naan
- Greek salad
- Vegetable skewers
- Tandoori chicken or tofu
- Lentil soup
- Greek-style roasted potatoes
- Shrimp skewers
Can I Make Cauliflower Tabbouleh Ahead?
You can make cauliflower tabbouleh up to three days ahead. Keep it packed well. To revive it to its original fresh status and appearance, you may need to spritz it with a little extra lemon juice and stir well.
Optional Additions
What to make this tabbouleh even more robust? Add in about a half cup of any of the following:
- Chickpeas
- Diced Bell Peppers
- Pomegranate Seeds
About The Ingredients For This
Spring is upon us, and the fresh vegetables and fresh flavors are returning for the year. So, I had to make something truly refreshing. This cauliflower tabbouleh recipe is light, a little zingy, and everything you could ever want from a tabbouleh recipe.
This cauliflower rice tabbouleh salad will make a fantastic side dish for any main course. I enjoyed mine with some air-fried chicken thighs, and it was an amazing meal. It will also work well with any seafood dish or make a great side to any vegan or vegetarian meal.
What Is Tabbouleh?
Tabbouleh is a Lebanese grain salad usually made with soaked bulgur instead of cauliflower. It’s a side salad served with all the additions you’ll find in this recipe, but sometimes others as well. A traditional version includes tomatoes, parsley, mint, onion, and a dressing of olive oil and lemon juice. Some include sweet peppers or lettuce, and some use semolina instead of bulgur.
What Is Riced Cauliflower?
Riced cauliflower is cauliflower that has been run through a food processor to create small, rice-like pieces. It is done while the cauliflower is raw. You can’t make it once it’s been cooked.
How To Blanch Riced Cauliflower
- Cut a head of cauliflower into small florets. The smaller, the better. If your pieces are larger, you may have to process them in batches.
- Set a pot of water to boil. You’ll need enough water to cover the cauliflower.
- Prep a bowl of ice water and keep it nearby.
- If you want, you can lightly salt the water the give the cauliflower more flavor.
- Add the cauliflower to the boiling water. Stir it to make sure everything is blanched evenly. Let it boil for 1 to 2 minutes. Do not overcook! You want it to be cooked to an al-dente texture. Don’t let this get mushy.
- Transfer the blanched cauliflower quickly to the ice water to stop the cooking process.
- Once it’s cold, drain it well.
- If you aren’t using it right away, store it in an airtight container in the fridge for up to five days.
How Finely Should I Chop The Vegetables For Cauliflower Tabbouleh?
You want to chop all the herbs and vegetables as fine as you can without turning them into mush. The finer you chop everything, the easier this is to eat. That said, if you don’t mind a little extra crunch, you can leave the pieces a little bigger. The choice is yours.
Can I Use Dried Herbs Instead Of Fresh Herbs?
Dried herbs won’t work well in this recipe. You want fresh herbs for this.
What To Serve This With Cauliflower Tabbouleh
While the possibilities are truly endless with this salad, here are some suggestions that will pair well with tabbouleh.
- Grilled chicken
- Grilled fish
- Falafel
- Lamb kebabs
- Hummus and pita bread
- Quinoa salad
- Stuffed grape leaves (dolmas)
- Roasted vegetables (such as zucchini, bell peppers, and eggplant)
- Baba ganoush
- Flatbread or naan
- Greek salad
- Vegetable skewers
- Tandoori chicken or tofu
- Lentil soup
- Greek-style roasted potatoes
- Shrimp skewers
Can I Make Cauliflower Tabbouleh Ahead?
You can make cauliflower tabbouleh up to three days ahead. Keep it packed well. To revive it to its original fresh status and appearance, you may need to spritz it with a little extra lemon juice and stir well.
Optional Additions
What to make this tabbouleh even more robust? Add in about a half cup of any of the following:
- Chickpeas
- Diced Bell Peppers
- Pomegranate Seeds
About The Ingredients For This Cauliflower Tabbouleh Recipe
Tabbouleh
Cauliflower – I purchased frozen, riced cauliflower, but you can use raw. See notes above.
Fresh parsley – Chop this as fine as you can get it.
Fresh mint leaves – Chop as fine as possible.
Grape tomatoes – You can use any type of tomato. Small tomatoes have the best flavor, but cherry tomatoes will also work.
English cucumber – Or any cucumber you prefer to use. Just chop it fine for the best texture.
Red onion – Chop fine. Red onion is best for this, but you can also use a yellow onion in a pinch.
Dressing
Extra virgin olive oil – Or any light-flavored oil you prefer to use.
Lemon juice – Fresh squeezed is best for flavor, but bottled will work in a pinch.
Salt and pepper – To taste
How To Make Cauliflower Tabbouleh
Gather, prep, and measure all your ingredients.
Put all the ingredients into a mixing bowl.
Mix well.
Let the Cauliflower Tabbouleh sit for 10-15 minutes before serving to allow flavors to meld.
Feel free to customize this recipe by adding other ingredients, such as diced bell peppers, olives, or crumbled feta cheese, for extra flavor and texture.
Storage
Store leftovers in the fridge in an airtight container for up to 4 days. The cucumbers will be the first to go. So check them if you have any questions about whether it’s still good or not.
Freezing
This recipe should never be frozen.
Reheating
No reheating needed. Serve cold, straight from the fridge, or let it come to room temperature on the countertop.
More Mediterranean Salad Recipes
More Cauliflower Recipes
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Cauliflower Tabbouleh Recipe
Ingredients
Salad
- 12 oz. blanched, riced cauliflower (frozen works great. Just run under hot water to thaw)
- ½ cup finely chopped, fresh parsley
- ¼ cup finely chopped, fresh mint leaves
- 1 cup finely diced cherry tomatoes
- ½ cup finely diced English cucumber
- ½ cup finely chopped red onion
Dressing
- 3 tbsp. extra virgin olive oil
- ½ medium lemon (juice only – approximately 1 tbsp.)
- salt and pepper to taste
Instructions
- Gather, prep, and measure all your ingredients.
- Put all the ingredients into a mixing bowl.
- Mix well.
- Let the Cauliflower Tabbouleh sit for 10-15 minutes before serving to allow flavors to meld.
Notes
Nutrition
Tabbouleh
Cauliflower – I purchased frozen, riced cauliflower, but you can use raw. See notes above.
Fresh parsley – Chop this as fine as you can get it.
Fresh mint leaves – Chop as fine as possible.
Grape tomatoes – You can use any type of tomato. Small tomatoes have the best flavor, but cherry tomatoes will also work.
English cucumber – Or any cucumber you prefer to use. Just chop it fine for the best texture.
Red onion – Chop fine. Red onion is best for this, but you can also use a yellow onion in a pinch.
Dressing
Extra virgin olive oil – Or any light-flavored oil you prefer to use.
Lemon juice – Fresh squeezed is best for flavor, but bottled will work in a pinch.
Salt and pepper – To taste
How To Make Cauliflower Tabbouleh
Gather, prep, and measure all your ingredients.
Put all the ingredients into a mixing bowl.
Mix well.
Let the Cauliflower Tabbouleh sit for 10-15 minutes before serving to allow flavors to meld.
Feel free to customize this recipe by adding other ingredients, such as diced bell peppers, olives, or crumbled feta cheese, for extra flavor and texture.
Storage
Store leftovers in the fridge in an airtight container for up to 4 days. The cucumbers will be the first to go. So check them if you have any questions about whether it’s still good or not.
Freezing
This recipe should never be frozen.
Reheating
No reheating needed. Serve cold, straight from the fridge, or let it come to room temperature on the countertop.
More Mediterranean Salad Recipes
More Cauliflower Recipes
SUBSCRIBE
Remember to subscribe to my free newsletter to receive all my latest recipes in your inbox. Click here to sign up!
Cauliflower Tabbouleh Recipe
Ingredients
Salad
- 12 oz. blanched, riced cauliflower (frozen works great. Just run under hot water to thaw)
- ½ cup finely chopped, fresh parsley
- ¼ cup finely chopped, fresh mint leaves
- 1 cup finely diced cherry tomatoes
- ½ cup finely diced English cucumber
- ½ cup finely chopped red onion
Dressing
- 3 tbsp. extra virgin olive oil
- ½ medium lemon (juice only – approximately 1 tbsp.)
- salt and pepper to taste
Instructions
- Gather, prep, and measure all your ingredients.
- Put all the ingredients into a mixing bowl.
- Mix well.
- Let the Cauliflower Tabbouleh sit for 10-15 minutes before serving to allow flavors to meld.
Notes
Nutrition
Tabbouleh
Cauliflower – I purchased frozen, riced cauliflower, but you can use raw. See notes above.
Fresh parsley – Chop this as fine as you can get it.
Fresh mint leaves – Chop as fine as possible.
Grape tomatoes – You can use any type of tomato. Small tomatoes have the best flavor, but cherry tomatoes will also work.
English cucumber – Or any cucumber you prefer to use. Just chop it fine for the best texture.
Red onion – Chop fine. Red onion is best for this, but you can also use a yellow onion in a pinch.
Dressing
Extra virgin olive oil – Or any light-flavored oil you prefer to use.
Lemon juice – Fresh squeezed is best for flavor, but bottled will work in a pinch.
Salt and pepper – To taste
How To Make Cauliflower Tabbouleh
Gather, prep, and measure all your ingredients.
Put all the ingredients into a mixing bowl.
Mix well.
Let the Cauliflower Tabbouleh sit for 10-15 minutes before serving to allow flavors to meld.
Feel free to customize this recipe by adding other ingredients, such as diced bell peppers, olives, or crumbled feta cheese, for extra flavor and texture.
Storage
Store leftovers in the fridge in an airtight container for up to 4 days. The cucumbers will be the first to go. So check them if you have any questions about whether it’s still good or not.
Freezing
This recipe should never be frozen.
Reheating
No reheating needed. Serve cold, straight from the fridge, or let it come to room temperature on the countertop.
More Mediterranean Salad Recipes
More Cauliflower Recipes
SUBSCRIBE
Remember to subscribe to my free newsletter to receive all my latest recipes in your inbox. Click here to sign up!
Cauliflower Tabbouleh Recipe
Ingredients
Salad
- 12 oz. blanched, riced cauliflower (frozen works great. Just run under hot water to thaw)
- ½ cup finely chopped, fresh parsley
- ¼ cup finely chopped, fresh mint leaves
- 1 cup finely diced cherry tomatoes
- ½ cup finely diced English cucumber
- ½ cup finely chopped red onion
Dressing
- 3 tbsp. extra virgin olive oil
- ½ medium lemon (juice only – approximately 1 tbsp.)
- salt and pepper to taste
Instructions
- Gather, prep, and measure all your ingredients.
- Put all the ingredients into a mixing bowl.
- Mix well.
- Let the Cauliflower Tabbouleh sit for 10-15 minutes before serving to allow flavors to meld.
Notes
Nutrition
