3.9 from 86 votes
Cauliflower Rice Tabbouleh
Cauliflower Rice Tabbouleh substitutes traditional bulgur with finely pulsed cauliflower florets mixed with fresh vegetables, herbs, and toasted pine nuts. The dish is dressed with a lemon and olive oil dressing, creating a fresh, crisp, and herbaceous salad that mimics the texture and brightness of classic tabbouleh while being grain-free.
Total Time
15 mins
Servings:
8
servings
Calories:
152 kcal
Course:
Salad
Cuisine:
Mediterranean
Ingredients
- 1 cauliflower small to medium head
- 2 cups cherry tomato small, halved
- 1/2 small red onion finely minced
- 1 small cucumber finely chopped
- 1 large parsley handful, finely chopped, fresh
- 1 mint handful, finely chopped, fresh
- 1/2 cup pine nuts
- olive oil
dressing
- 1/4 cup olive oil
- lemon juice of 1
- black pepper fresh cracked, to taste
- salt fresh cracked, to taste
garnish
- lemon wedges
- mint leaf fresh
Instructions
- Remove the bottom core from the cauliflower and break into sections. Remove most of the stems, and break apart into large florets. Add the florets to the bowl of a food processor. I do this in two batches. Pulse the machine, about 20 to 30 times, stopping a few times to scrape down the bowl and check the progress. You want the cauliflower to become evenly and finely crumbled. Pulse a few more times if necessary. Turn the cauliflower rice into a large bowl.
- Put a tablespoon of olive oil in a skillet and toast the pine nuts over medium to medium low heat until they turn fragrant and nutty brown. Stir almost constantly so they don't burn.
- Add the tomatoes, cucumber, onion, and fresh herbs to the cauliflower and toss to combine.
- Whisk the dressing together and taste to adjust to your liking.
- Toss the tabbouleh with the dressing, then top with the pine nuts, fresh mint leaves, and lemon wedges. Keep refrigerated until ready to serve.
- Cauliflower tabbouleh can be made up to a day ahead. I prefer to add the tomatoes at the last minute because they don't do well in the refrigerator.
Cup of Yum
Nutrition Information
Calories
152kcal
(8%)
Carbohydrates
9g
(3%)
Protein
3g
(6%)
Fat
13g
(20%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
4g
(24%)
Monounsaturated Fat
7g
(35%)
Sodium
30mg
(1%)
Potassium
440mg
(9%)
Fiber
3g
(12%)
Sugar
4g
(8%)
Vitamin A
600IU
(12%)
Vitamin C
50mg
(56%)
Calcium
38mg
(4%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 8 servings
Amount Per Serving
Calories 152
% Daily Value*
| Calories | 152kcal | 8% |
| Carbohydrates | 9g | 3% |
| Protein | 3g | 6% |
| Fat | 13g | 20% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 7g | 35% |
| Sodium | 30mg | 1% |
| Potassium | 440mg | 9% |
| Fiber | 3g | 12% |
| Sugar | 4g | 8% |
| Vitamin A | 600IU | 12% |
| Vitamin C | 50mg | 56% |
| Calcium | 38mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.