Raw cauliflower tabouli

Fresh, flavorful, and easy to make, this raw cauliflower tabouli is a nutritious twist on a classic dish. Packed with finely chopped vegetables, including cauliflower, tomatoes, parsley, spearmint, onions, and cucumber, then seasoned perfectly with a dash of black pepper, salt, lemon juice, and olive oil. Enjoy a refreshing, healthy, and vibrant salad perfect for any meal.

  • 20 Apr 2025
  • Cook time 0 min
  • Prep time 10 min
  • 4 Servings
  • 10 Ingredients

Raw cauliflower tabouli

Raw cauliflower tabouli is a refreshing and healthy salad that's perfect for those looking for a light and nutritious meal. By replacing the traditional bulgur with finely chopped cauliflower, this recipe offers a low-carb alternative that's packed with fresh vegetables and vibrant flavors.

Ingredients:

1/2 head cauliflower
290g
2 tomatoes
250g
1 cup fresh parsley
60g
2 tbsp parsley
6g
8 onions
120g
1 cucumber
300g
1 dash black pepper
1/10g
1/2 tsp salt
3g
3 tbsp lemon juice
44g
1/3 cup olive oil
70g

Instructions:

1. Prepare the Cauliflower:
- Wash and dry the cauliflower.
- Cut the cauliflower head into smaller florets.
- Place the florets into a food processor and pulse until the cauliflower resembles fine grains (similar to couscous). Be careful not to over-process it. If you don't have a food processor, you can grate the cauliflower using a box grater.
2. Prepare the Vegetables:
- Wash the tomatoes and cucumber.
- Dice the tomatoes into small pieces.
- Peel and dice the cucumber into small pieces.
- Chop the fresh parsley finely.
- Finely chop the spearmint leaves.
- Slice the green onions finely.
3. Combine Ingredients:
- In a large mixing bowl, combine the processed cauliflower, diced tomatoes, diced cucumber, chopped parsley, chopped spearmint, and sliced green onions.
4. Season the Tabouli:
- Add 1 dash of black pepper and 1/2 teaspoon of salt to the mixture.
- Pour in 3 tablespoons of lemon juice.
- Drizzle 1/3 cup of olive oil over the mixture.
5. Mix and Serve:
- Toss everything together until well combined and evenly coated with the dressing.
- Taste and adjust seasoning if necessary (you may want to add more lemon juice, salt, or black pepper according to your preference).
6. Chill (Optional):
- For best results, let the tabouli chill in the refrigerator for at least 30 minutes to allow the flavors to meld.
7. Serve:
- Serve the raw cauliflower tabouli chilled or at room temperature as a fresh, healthy side dish or light main.

Tips:

- Make sure to finely chop the cauliflower to achieve a texture similar to traditional tabouli. A food processor can help make this step quicker and easier.

- Allow the salad to sit for at least 30 minutes before serving. This helps the flavors meld together for a more delicious and cohesive taste.

- Feel free to adjust the amount of lemon juice and olive oil to your liking. Some may prefer a more tangy flavor, while others might enjoy a richer, oilier dressing.

- For added crunch and extra nutrients, consider adding chopped nuts such as almonds or walnuts to the salad.

- If you prefer a spicier kick, you can add a finely chopped chili or a dash of your favorite hot sauce.

This raw cauliflower tabouli is a delightful combination of fresh ingredients that come together to create a zesty and satisfying dish. It's easy to prepare and perfect for any occasion, whether it's a weekday lunch or a side dish for a dinner party. Enjoy the fresh, vibrant flavors and the wholesome goodness of this healthy salad.

Nutrition Facts
Serving Size290 grams
Energy
Calories 60kcal3%
Protein
Protein 3.18g2%
Carbohydrates
Carbohydrates 13g4%
Fiber 3.69g10%
Sugar 6g6%
Fat
Fat 18g22%
Saturated 2.67g9%
Cholesterol 0.00mg-
Vitamins
Vitamin A 90ug10%
Choline 45mg8%
Vitamin B1 0.11mg9%
Vitamin B2 0.11mg8%
Vitamin B3 1.05mg7%
Vitamin B6 0.27mg16%
Vitamin B9 90ug22%
Vitamin B12 0.00ug0%
Vitamin C 70mg81%
Vitamin E 0.55mg4%
Vitamin K 270ug229%
Minerals
Calcium, Ca 60mg5%
Copper, Cu 0.13mg15%
Iron, Fe 1.71mg16%
Magnesium, Mg 40mg9%
Phosphorus, P 88mg7%
Potassium, K 630mg19%
Selenium, Se 0.69ug1%
Sodium, Na 330mg22%
Zinc, Zn 0.68mg6%
Water
Water 250g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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