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.
- 05 Apr 2025
- Cook time 0 min
- Prep time 10 min
- 4 Servings
- 10 Ingredients
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:
Instructions:
- 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.
- 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.
- In a large mixing bowl, combine the processed cauliflower, diced tomatoes, diced cucumber, chopped parsley, chopped spearmint, and sliced green onions.
- 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.
- 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).
- For best results, let the tabouli chill in the refrigerator for at least 30 minutes to allow the flavors to meld.
- 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 Size | 290 grams |
| Energy | |
| Calories 60kcal | 3% |
| Protein | |
| Protein 3.18g | 2% |
| Carbohydrates | |
| Carbohydrates 13g | 4% |
| Fiber 3.69g | 10% |
| Sugar 6g | 6% |
| Fat | |
| Fat 18g | 22% |
| Saturated 2.67g | 9% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 90ug | 10% |
| Choline 45mg | 8% |
| Vitamin B1 0.11mg | 9% |
| Vitamin B2 0.11mg | 8% |
| Vitamin B3 1.05mg | 7% |
| Vitamin B6 0.27mg | 16% |
| Vitamin B9 90ug | 22% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 70mg | 81% |
| Vitamin E 0.55mg | 4% |
| Vitamin K 270ug | 229% |
| Minerals | |
| Calcium, Ca 60mg | 5% |
| Copper, Cu 0.13mg | 15% |
| Iron, Fe 1.71mg | 16% |
| Magnesium, Mg 40mg | 9% |
| Phosphorus, P 88mg | 7% |
| Potassium, K 630mg | 19% |
| Selenium, Se 0.69ug | 1% |
| Sodium, Na 330mg | 22% |
| Zinc, Zn 0.68mg | 6% |
| 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. | |
More recipes
Carrot avocado salad with lemon and coriander
This easy-to-make recipe features crunchy carrots, creamy avocado, zesty lemon, and fragrant coriander mixed with olive oil, black pepper, onion, salt, and garlic for a delightful, nutritious side dish.
27 Apr 2025Potato, bacon & herb salad
Perfect for any meal, this salad is a delicious blend of savory and fresh ingredients.
26 Mar 2025Baby kale and blackberry salad with almonds and rosemary
Perfect for a refreshing and healthy meal.
16 May 2025Barbecued pumpkin and prosciutto salad
Quick and easy to prepare, it's the ideal healthy, gourmet meal for any occasion.
27 Mar 2025Mushroom and pine nut salad
Ready in just minutes, it's an elegant and nutritious addition to any meal.
11 Jun 2025Light and fresh skinny egg salad
Delight in the healthy twist on a classic favorite that’s easy to prepare and full of flavor.
30 May 2025