Cauliflower Tabbouleh is a low carb remake of a popular Mediterranean dish. This delicious refreshing salad maintains the tastes of traditional Lebanese tabbouleh by substituting cauliflower walnuts and rice for bulgar. The result is a gluten-free dish full of freshness from parsley, lemon, and mint.
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Now that warm weather is upon us, the time for light dishes with refreshing, bright flavors is here. Kiss boring salads and side dishes goodbye with this refreshing, bright cauliflower tabbouleh.
Fresh herbs such as parsley, mint and scallions, will alert your taste buds. Crunchy walnuts, crisp, sweet tomatoes and zippy red onions give this salad a fun yet elegant combination of flavors and textures. This cauliflower tabbouleh salad is the perfect summer lunch or an superb accompaniment to a picnic, barbecue, or Mediterranean dinner.
Have you attempted tabbouleh? Tabbouleh is a Lebanese, vegetarian salad traditionally flavored parsley, mint, tomatoes, and onion. It’s dressed with a light mix of olive oil and lemon juice and seasoned with pepper and salt.
Bulgur comes from the parboiled, cracked groats of different kinds of wheat. Couscous, made of flour and water, is much like pasta. Grains and pasta are a problem for those trying to manage blood sugars using a low carb, keto diet.
Luckily, my low carb tabbouleh salad recipe keeps all the classic tastes of tabbouleh but eliminates the bulgur or couscous.
How to Create Low Carb Tabbouleh taste good!
The trick to making tabbouleh with no bulgur or couscous comes down to two key ingredients: cauliflower and chopped raw walnuts.
Walnuts provide the chew and deeper flavor found in bulgur. Walnuts are low in carbs carb and a source of protein and healthful fats while cauliflower provides a tasty and healthy low carb base.
Cauliflower is a powerhouse ingredient for low carb and keto diets. It’s an excellent low carb grain and rice alternative and when mashed, makes a great a potato substitute. It’s now a mainstream fixing and easily found in most grocery stores. Look in the produce section for cauliflower rice and in the frozen food department for frozen. I prefer fresh because frozen cauliflower rice is sometimes mushy.
I make my own cauliflower rice at home with a box grater or a food processor. Food processors have gotten considerably less costly through the years and will help you save money in the future if you intend to use cauliflower frequently as a substitution in of your keto diet.
I recommend having both a larger food processor for making big batches of cauliflower rice or even things like low carb bagels dough and a smaller food processor for the convenience factor for smaller jobs.
I gently steam the cauliflower rice in the microwave or quickly saute in oil on the stovetop. While this is totally optional, I find cooking mellows the taste of the cauliflower.
When the cauliflower rice is ready, remove the stems from the parsley and give it a quick chop. Add it to the food processor with the walnuts and pulse until finely chopped. Then, spoon them in a bowl with the chopped tomato, onion, mint, and cauliflower rice. To finish, dress the tabbouleh with olive oil and lemon juice and sprinkle of pepper and salt.
Drink this Tabbouleh as a light lunch salad as part of a beautiful Mediterranean dinner. You could plan a complete Mediterranean night with a refreshing cucumber salad, baba ganoush, and a meat dish such as this grilled Mediterranean flank steak, shrimp, or chicken kebabs. The sky’s the limit!
Cauliflower Tabbouleh is a low carb remake of a popular Mediterranean dish. This delicious refreshing salad keeps the tastes of traditional Lebanese tabbouleh by substituting cauliflower walnuts and rice for bulgar. The result is a gluten-free dish full of freshness from parsley, lemon, and mint.
- 1/2 cup raw cauliflower rice, slightly packed
- 1/3 cup raw walnuts
- 1 big bunch curly parsley, stems removed ((about 2 ounces))
- 1 Roma tomato, seeded and diced ((3 ounces))
- 1/3 cup minced purple onion ((or 4 scallions))
- 4 tablespoons extra virgin olive oil
- 2 tbsp minced mint
- 2 tbsp lemon juice
- 1/2 tsp salt
- 1/8 tsp white pepper
Pulse until the cauliflower resembles little crumbles or grains of rice. Alternately, use the large holed grating disk and nourish the cauliflower florets through the tube to grate. If you don’t have a food processor, simply use the large holed side of a box grater.
Gently steam cauliflower rice in the microwave or cook quickly in a pan on the stove to remove the raw taste, but not make it soft. This is optional, but I think that the tabbouleh tastes better. Cool.
Cut the stems from the parsley and give it a rough chop. Add the walnuts and parsley to the food processor and pulse until finely chopped.
Scrape the carrot and cauliflower mixture to a medium bowl and add the tomato, onion, lemon juice and olive oil, stirring to blend. Season with salt and pepper.
Refrigerate any leftovers for up to 5 days. Serve alongside grilled meats or grilled vegetables.
Serves 4 people at 3.7 Net Carbs per serving.