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. | |
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