Cauliflower Tabouli

A fresh, gluten free twist on a Middle Eastern classic

There haven’t been that many movie nights the past few months in our house. Namely because Tony has been spending every waking moment tending to, pruning and generally singing sweet lullabies to his annual Croatian tomato patch. So goes it every year in our house. Although I certainly can’t complain, as when the tomatoes begin to flow, there is plenty of fresh juicy material for me to get creative with in the kitchen! This week marked the beginning of the harvest – so what better time than to share with you a fresh summery tomato-filled recipe! Another beautifully fresh, quick and healthy option to add to your salad arsenal.

What is a tabouli?

You may well have tried traditional tabouli before (also spelled tabbouleh or tabouleh), a classic Middle Eastern herb salad traditionally made with bulgur wheat, parsley, mint, tomato and lemon. This lovely recipe takes that traditional classic and gives it a fresh, summery, gluten free twist by using cauliflower as its base instead of bulgur wheat. If you haven’t yet tried making raw cauliflower into a salad before then now is your chance! Or if you’ve tried my Pomegranate Cauliflower Couscous Salad then I’m betting you’re already well converted. It’s a simple, easy and healthy way to include more cauliflower in your diet, creates beautiful naturally gluten free and low energy dense sides, and will literally take you 2 minutes. Less time cooking and more time eating and enjoying = great in my book!

What you’ll need

• Cauliflower. Our gluten free stand-in for bulgur wheat. Blitzed raw, it turns into beautifully light couscous-style crumbs. It’s also a nutritional quiet achiever, as a member of the cruciferous family it’s rich in glucosinolates, and a single cup provides over half your daily vitamin C. The Nutritionist and Naturopath in me loves any excuse to get more of it on the table.
• Parsley + mint. Not a garnish here, these herbs ARE the salad. Use them generously and fresh as you can get them.
• Tomatoes. Firm Roma tomatoes work best as they hold their shape. In-season tomatoes also pack more flavour, nutrients and antioxidants than their hot-house grown counterparts.
• Cucumber + red onion. Crunch and bite. If raw red onion is a bit sharp for you, let it sit in the lemon juice for a few minutes first to mellow.
• Lemon zest + juice. Don’t skip the zest, it carries the aromatic oils that lift the whole salad.
• Extra virgin olive oil. Beautifully herbaceous, and the healthy fats help your body absorb the fat-soluble antioxidants in those tomatoes, like lycopene. Win win.
• Tahini (optional). A spoonful in the dressing gives a lovely creamy twist, plus a little calcium boost.

Step-by-step: Cauliflower Tabouli

Middle Eastern Cuisine = a plant-based haven

If you haven’t already delved into the world of Middle Eastern, Lebanese and Israeli cuisine then my are you in for a treat. I love a lot of different international cuisines from around the world (everyone except standard NZ/AU/UK/US-euro seems to do a blindingly brilliant job at plant-based food!). However Middle Eastern flavours certainly hold a special place in my heart. If you love the hummus and falafels at your local kebab joint, then you’ll love this type of food too.

One particular thing I love about Middle Eastern cuisine is that it’s often served mezze style, with a selection of different dishes for everyone to share. And so this beautiful fresh Cauliflower Tabouli would work brilliantly with bowls of fresh babaganoush (eggplant dip), garlicky hummus, falafels, dolma and salma (veges or grape leaves stuffed with rice, mint, lemon and pepper), tzatziki (I make mine with coconut yoghurt, cucumber, mint, garlic and salt), olives and freshly toasted wholemeal pita breads.

Kitchen notes

• Dry veg is the secret. This salad turns out best if the veges are quite dry before blending and chopping, especially the cauliflower. If your cauli is wet and you blend too long, you’ll end up with cauliflower mash instead of crumbs.
• Pulse, don’t blitz. You’re aiming for a rough couscous texture, not a powder. Short pulses give you the most control.
• Doubling the recipe? Go for it, but blend the cauliflower in two lots, half a cauli at a time, to keep the texture light and avoid any mushiness.
• No food processor? Grate the cauliflower on the coarse side of a box grater instead. Slightly more elbow grease, same lovely result.

Serving & storage

This salad is a fantastic option for a potluck or BBQ. It’s super light thanks to the cauli base and not overpowering in flavour, so it plays nicely alongside whatever else is on the table. Leftovers make an easy mid-week lunch too, served with a generous dollop of hummus or tahini drizzled chickpeas and some toasted wholemeal pita on the side.

Store it in an airtight container in the fridge for 2 to 3 days. It actually tastes even better the next day once the flavours have had a chance to mingle.

Want more fresh salad inspiration? My Ultimate Salad Bowl is the build-your-own formula I come back to every week. Or keep the cauliflower love going with this Pomegranate Cauliflower Couscous Salad.

V GF NF SF

Cauliflower Tabouli

A super fresh and healthy cauliflower tabouli salad. Just 10 ingredients and 15 minutes, naturally gluten free and low carb. The perfect side for BBQs, potlucks, and mezze spreads.

5 from 3 votes

AuthorBuffy Ellen Gill

Servings 4

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Prep Time 15 minutes mins

Total Time 15 minutes mins

Ingredients

• ½ head cauliflower
• 2 c parsley , chopped
• ½ c mint , chopped
• 2 c tomatoes , diced
• 2 c cucumber , diced
• ½ red onion , finely chopped

Dressing:

• 2 lemons , zest of 2, juice of 1
• 3 tbsp extra virgin olive oil
• 1 garlic clove , crushed
• 3/4 tsp sea salt
• black pepper, , to taste
• 1 tbsp hulled tahini (optional)

Instructions

• Remove the leaves off your cauli, and chop the head in four before placing in your food processor. Blend until the cauliflower turns into a rough couscous.
• Mix all salad ingredients including the lemon zest in a bowl, lifting gently and folding so as not to crush the tomatoes.
• Add dressing ingredients to a jar and shake until well combined, then pour over salad and mix lightly again.
• Platter up, top with extra fresh herbs if you like and enjoy! This salad also tastes great the next day when the flavours have had a chance to mingle.

Equipment

• Food processor

Recipe Notes

• Dry your veg well, especially the cauliflower, for light fluffy crumbs rather than mush.
• No food processor? Grate the cauliflower on the coarse side of a box grater instead.
• The tahini is optional, but it gives the dressing a lovely creamy twist.
• Storage. Airtight container in the fridge for 2 to 3 days. Even better the next day.

Nutrition Disclaimer

As a Registered Naturopath and Nutritionist, I create nutritionally-balanced recipes using whole food ingredients designed to support optimal health and wellbeing. While I encourage an intuitive approach to eating, I also recognise the value of understanding calories and macronutrients as tools to build awareness around your intake. This awareness can be helpful in aligning your nutrition with your personal health goals.

Please note: all nutritional information provided is an estimate only. Variations will occur depending on the specific brands used, recipe adjustments, and portion sizes consumed. If you have individual dietary needs or health conditions, I recommend booking a personalised consultation for tailored advice.

Nutrition

Calories: 176kcalCarbohydrates: 15gProtein: 3gFat: 13gSaturated Fat: 1gSodium: 466mgPotassium: 617mgFiber: 4gSugar: 5gVitamin A: 3435IUVitamin C: 90.3mgCalcium: 97mgIron: 3.1mg

Did you make this recipe?

Let me know by leaving a recipe rating below, or by tagging @begoodorganics on Instagram. I love seeing your beautiful creations!

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