This Cauliflower Rice Tabbouleh is a fresh, vibrant twist on the classic Middle Eastern salad, using cauliflower rice in place of traditional bulgur. It is packed with finely chopped vegetables, fresh herbs, and zesty lemon, offering a light and healthy dish that is perfect as a side or light meal. Naturally gluten-free and vegan, it’s a nutritious, low-carb alternative that’s full of flavour and bite.
Cauliflower Rice Tabbouleh – A Fresh and Low-Carb Twist on a Classic
Like my lentil tabbouleh salad, this cauliflower rice tabbouleh recipe makes a tasty and gluten-free alternative to conventional tabbouleh. This is a refreshing raw salad that you can enjoy on its own or as a side dish all year round.
The dressing is a simple mix of extra-virgin oil, lemon juice and garlic.
Most of the active time to make this recipe is spent grating the cauliflower and cutting the tomatoes, cucumber and red onion into small dice and chopping the herbs. I use an equal amount of mint leaves and parsley but feel free to adjust the ratio to your own taste.
With its combination of fresh herbs and vegetables, this dish is sure to become a new favourite in your recipe collection.
Why You’ll Love This Recipe
- Light and Refreshing – Packed with fresh herbs, crunchy vegetables, and a zesty lemon dressing.
- Gluten-Free & Low-Carb – A healthy, low-carb alternative to traditional tabbouleh using cauliflower rice.
- Vibrant and Nutritious – Full of vitamins, fibre, and antioxidants, making it a wholesome, satisfying dish.
- Versatile – Perfect as a side dish, a light lunch topped with your favourite protein.
Is cauliflower rice easy to make?
Cauliflower rice is a tasty low-carb and gluten-free alternative to grains or pasta and is really straightforward to make. All you have to do is grate some raw cauliflower (florets and stalks but not the green leaves) to a grain-like texture with the coarse side of a cheese grater.
You can also use a food processor and pulse the cauliflower until you have the desired consistency.
It can be eaten raw or cooked. I love it in recipes such as this yummy stir-fried cauliflower rice with sticky tofu or this crustless Mediterranean cauliflower rice quiche.
Serving suggestions for this cauliflower rice tabbouleh
This is really a versatile recipe that you can enjoy in many different ways.
You can of course serve this tabbouleh on its own. It also makes a tasty addition to mezze platters with a selection of dips such as hummus, baba ganoush or even my courgette dip.
Alternatively, you can serve it in the summer as a BBQ side dish or on a colder day with a warming soup.
How long will it keep?
When it comes to storing this cauliflower rice tabbouleh, it’s best to keep it in an airtight container in the refrigerator. It can last for up to 3-4 days, but it’s recommended to consume it within 2 days for optimal freshness.
If you’re planning to make a large batch of cauliflower rice, you also have the option to freeze it for up to 2 months. Just make sure to thaw it in the refrigerator before using it.
Here are more salad recipes you may like to try:
- CRUNCHY ASIAN SALAD
- ORANGE & BLACK BEAN QUINOA SALAD [VEGAN] [GLUTEN FREE]
- SUMMER BERRY SALAD [VEGETARIAN] [GLUTEN FREE]
I hope you enjoy this cauliflower tabbouleh recipe as much as we do. If you do make this recipe, don’t forget to tag me on Instagram!
Cauliflower Rice Tabbouleh
Equipment
Disclaimer: the equipment list above includes affiliate links to products I use and like.
Ingredients
- 300 g cauliflower head without the leaves
- 200 g finely diced cucumber
- 225 g finely diced cherry tomatoes
- 60 g finely diced red onion
- 15 g finely chopped mint leaves
- 15 g finely chopped parsley (leaves + stalks)
DRESSING
- 4 Tbsp extra-virgin olive oil
- 3 Tbsp lemon juice
- 1 medium garlic clove, minced
- ½ tsp salt
Instructions
- To make the cauliflower rice, grate the cauliflower head on the coarse side of a box grater. Alternatively, place the roughly chopped cauliflower in a food processor and pulse until you have a rice consistency. Place the cauliflower rice in a salad bowl.300 g cauliflower head without the leaves
- Cut the cucumber, tomatoes and red onion into small dice and transfer to the salad bowl.200 g finely diced cucumber, 225 g finely diced cherry tomatoes, 60 g finely diced red onion
- Chop the mint and parsley very finely. Add to the salad bowl.15 g finely chopped mint leaves, 15 g finely chopped parsley (leaves + stalks)
- To make the dressing, mix together the extra-virgin olive oil, lemon juice, minced garlic ,and salt.4 Tbsp extra-virgin olive oil, 3 Tbsp lemon juice, 1 medium garlic clove, minced, ½ tsp salt
- Add the dressing to the salad and toss all together until well blended. Season to taste with salt and pepper if desired.
Nutrition
Find this recipe online:
https://theflexitarian.co.uk/recipe-items/cauliflower-rice-tabbouleh/
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