Gluten-Free Cauliflower Tabbouleh Salad
This Gluten-Free Cauliflower Tabbouleh Salad is a refreshing twist on the classic Middle Eastern dish. By using riced cauliflower in place of traditional bulgur wheat, this recipe is not only gluten-free but also packed with vibrant flavors and nutrients. Fresh curly parsley, juicy tomatoes, and crisp white onions come together with the bright notes of lemon juice and olive oil, making this salad a deliciously healthy option. Perfect as a side dish or a light meal on its own, this salad is ideal for summer gatherings or as a nutrient-rich addition to any plate. Best of all, make it ahead of time and let the flavors meld together for an even tastier experience!
12
Servings
137
Calories
8
Ingredients
Ingredients
curly-leaf parsley
2 large bunches (Removed from stems and rinsed)
sweet white onion
1 medium (Finely chopped)
tomatoes
3 large (Finely chopped, excess moisture removed)
cauliflower
1 large head (Grated or riced)
dried mint
2-3 tablespoons (None)
salt
1 teaspoon (None)
olive oil
1/4 cup (None)
lemon juice
1/4 cup (Freshly squeezed)
Instructions
1
Start by preparing the cauliflower: Grate the head of cauliflower into 'rice' or pulse it in a food processor for 10-15 short bursts. Transfer the riced cauliflower to a microwave-safe dish and microwave on high for 6-7 minutes, until soft but still firm. Allow to cool while you prepare the other ingredients.
2
Next, prepare the parsley: Remove the leaves from the stems of the curly parsley. Rinse thoroughly and dry it using a salad spinner, repeating as necessary. Finely chop the parsley using a sharp knife or pulse in a food processor carefully, avoiding high speeds to prevent mushiness. Transfer the chopped parsley to a large mixing bowl.
3
Chop the tomatoes and onions: Finely chop the tomatoes and onion. Place the chopped tomatoes in a salad spinner or colander to remove excess moisture, juice, and seeds before adding them to the parsley. Add the chopped onions to the parsley and tomatoes in the mixing bowl.
4
Combine and dress: Once the riced cauliflower has cooled, add it to the bowl with the parsley mixture. Drizzle olive oil and lemon juice over the top, sprinkle with salt and dried mint, and stir everything together using a large slotted spoon until well combined. Taste the salad and adjust the seasonings as desired. It can be served immediately, but the flavors will improve if made in advance and allowed to chill for a few hours.
Nutrition Information
12g
Fat
7g
Carbs
2g
Protein
2g
Fiber
2g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is Gluten-Free Cauliflower Tabbouleh Salad?
It is a refreshing, grain-free twist on the classic Middle Eastern dish that uses riced cauliflower instead of traditional bulgur wheat.
Is this recipe suitable for a vegan diet?
Yes, this recipe is 100% vegan as it contains no animal products.
How do I make the cauliflower rice for this salad?
You can grate a head of cauliflower using a hand grater or pulse it in a food processor for 10-15 short bursts until it reaches a rice-like consistency.
Do I need to cook the cauliflower rice?
Yes, for this recipe, you microwave the riced cauliflower on high for 6-7 minutes until it is soft but still firm.
What kind of parsley should I use?
This recipe specifically calls for two large bunches of curly-leaf parsley for the best texture and flavor.
How do I prevent the parsley from becoming mushy when chopping?
If using a food processor, pulse carefully and avoid high speeds. Using a sharp knife is often the best way to ensure a clean, fine chop.
How do I stop the salad from becoming too watery?
Finely chop the tomatoes and place them in a salad spinner or colander to remove excess moisture, juice, and seeds before adding them to the bowl.
Can I make Cauliflower Tabbouleh in advance?
Yes, the flavors actually improve if the salad is made in advance and allowed to chill for a few hours.
How many servings does this recipe yield?
This recipe makes approximately 12 servings.
What are the nutritional highlights of this salad?
Each serving contains about 137 calories, 7g of carbohydrates, 2g of protein, and 2g of fiber.
Is this recipe gluten-free?
Yes, by replacing bulgur wheat with cauliflower, this recipe is entirely gluten-free.
What kind of onion is used in this recipe?
The recipe calls for one medium sweet white onion, finely chopped.
What is the dressing for this Tabbouleh?
The dressing is a simple and bright combination of 1/4 cup olive oil and 1/4 cup freshly squeezed lemon juice.
Can I use dried mint in this recipe?
Yes, the recipe uses 2-3 tablespoons of dried mint to provide a classic Mediterranean flavor profile.
What tags define this recipe?
This recipe is tagged as tabbouleh, salad, gluten-free, healthy, cauliflower, vegetarian, vegan, mediterranean, fresh, and side dish.
Is there any cholesterol in this salad?
Based on the ingredients used, this salad is cholesterol-free.
How much salt is recommended?
The recipe suggests using 1 teaspoon of salt, though you can adjust to your personal taste.
Does this salad contain any sugar?
There is a small amount of natural sugar (2g per serving) from the fresh vegetables.
How should I prepare the parsley before chopping?
Remove the leaves from the stems, rinse thoroughly, and dry completely using a salad spinner.
Is this salad considered low-carb?
Yes, with only 7g of carbohydrates per serving, it is a great low-carb alternative to traditional grain-based salads.
Can I serve this salad immediately?
Yes, it can be served immediately, though chilling it first helps the flavors meld together.
What tool is best for mixing the salad?
A large slotted spoon is recommended to stir everything together until well combined.
How many ingredients are required in total?
There are 8 main ingredients: parsley, onion, tomatoes, cauliflower, dried mint, salt, olive oil, and lemon juice.
Can I substitute the sweet white onion?
While sweet white onion is recommended for its mild flavor, you could use green onions or red onions if you prefer a sharper taste.
Is this a good side dish for summer?
Absolutely, it is refreshing and light, making it ideal for summer gatherings or as a side for grilled dishes.
Does the cauliflower taste strong?
When finely riced and mixed with generous amounts of parsley and lemon, the cauliflower provides a neutral base that absorbs the vibrant flavors of the other ingredients.
Is the lemon juice bottled or fresh?
The recipe specifically recommends 1/4 cup of freshly squeezed lemon juice for the best flavor.
How much fat is in one serving?
There is 12g of fat per serving, primarily coming from the healthy olive oil.
What is the prep time for the cauliflower?
Processing takes just a minute or two, followed by 6-7 minutes of microwaving.
Is this recipe Paleo friendly?
Yes, since it uses vegetables instead of grains and healthy fats like olive oil, it fits well within a Paleo diet.