Raw cauliflower tabouli

Raw cauliflower tabouli is a light and nutritious salad made with finely chopped cauliflower, fresh vegetables, and a zesty dressing. This low-carb alternative to traditional tabouli is refreshing and packed with vibrant flavours.

27 Nov 2025
Cook time 0 min
Prep time 10 min

Ingredients:

1/2 head cauliflower
2 tomatoes
1 cup fresh parsley
2 tbsp spearmint
8 onions
1 cucumber
1 dash black pepper
1/2 tsp salt
3 tbsp lemon juice
1/3 cup olive oil

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.

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.

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.

Raw cauliflower tabouli FAQ:

How long can I store raw cauliflower tabouli?

You can store raw cauliflower tabouli in an airtight container in the refrigerator for up to 3 days. It’s best to consume it within this time frame for optimal freshness.

What type of cauliflower is best for this recipe?

Any variety of cauliflower will work, but look for firm, white heads without dark spots. Organic cauliflower is also a good option if available.

Can I make substitutions for the ingredients?

Yes, you can substitute any herbs or vegetables. For example, mint can be used instead of spearmint, and you can add bell peppers or radishes for extra crunch.

How do I know when the cauliflower is processed correctly?

The cauliflower should resemble small grains or couscous. Be careful not to over-process it, as it can turn mushy and lose its texture.

Is this recipe suitable for a gluten-free or low-carb diet?

Yes, this raw cauliflower tabouli is gluten-free and low in carbohydrates, making it a suitable option for those on specific dietary plans.

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.

Nutrition per serving

4 Servings
Calories 60kcal
Protein 3.18g
Carbohydrates 13g
Fiber 3.69g
Sugar 6g
Fat 18g

Raw cauliflower tabouli