Cauliflower Rice Tabbouleh is a refreshing and light take on the classic Mediterranean tabbouleh salad. This version replaces bulgur with cauliflower rice, making it a perfect option for those looking for a low-carb, grain-free dish. Packed with fresh vegetables, aromatic herbs, and a zesty lemon dressing, it’s the ideal side dish or light lunch for any occasion.
Why You’ll Love This Recipe
This Cauliflower Rice Tabbouleh brings a fresh, vibrant twist to the traditional tabbouleh salad. By swapping out bulgur for cauliflower rice, it becomes a grain-free, low-carb alternative that doesn’t compromise on flavor or texture. The cauliflower rice gives the dish a light, airy feel, while the combination of tomatoes, cucumber, red onion, parsley, and mint offers a burst of freshness. The tangy lemon dressing adds brightness and ties everything together, making it an irresistible dish for any season. It’s healthy, satisfying, and can be easily customized for meal prep or served as a refreshing side.
Ingredients
(Tip: You'll find the full list of ingredients and measurements in the recipe card below.)
- 1 medium head cauliflower, grated or processed into "rice"
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- ¼ cup red onion, finely chopped
- ½ cup fresh parsley, chopped
- ¼ cup fresh mint, chopped
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 clove garlic, minced
- Salt and pepper, to taste
Directions
- Prepare the cauliflower rice by grating the cauliflower or pulsing it in a food processor until it resembles rice. Lightly sauté it in a dry skillet over medium heat for 3-5 minutes to soften, then let cool.
- In a large bowl, combine the cooked cauliflower rice, cherry tomatoes, cucumber, red onion, parsley, and mint.
- In a small bowl, whisk together the olive oil, lemon juice, garlic, salt, and pepper.
- Pour the dressing over the cauliflower mixture and toss to combine.
- Taste and adjust seasoning if necessary. Serve chilled or at room temperature.
Servings and timing
- Prep Time: 15 minutes
- Cooking Time: 5 minutes
- Total Time: 20 minutes
- Servings: 4 servings
Variations
- Add protein: You can turn this salad into a more filling meal by adding grilled chicken, shrimp, or chickpeas.
- Spicy twist: Add a pinch of cayenne pepper or red pepper flakes to the dressing for some heat.
- Feta cheese: For a Mediterranean touch, crumble some feta cheese over the salad before serving.
- Other vegetables: Try adding bell peppers, carrots, or radishes for more crunch and color.
Storage/Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. This salad is best served fresh but can be enjoyed cold or at room temperature after storing. It doesn’t need reheating, but you can take it out of the fridge 10-15 minutes before serving if you'd prefer it slightly warmer.
FAQs
1. Can I use pre-made cauliflower rice for this recipe?
Yes, you can use store-bought cauliflower rice for convenience. Just skip the step of grating the cauliflower, and sauté it as directed.
2. How do I prevent the cauliflower rice from becoming soggy?
Sauté the cauliflower rice in a dry skillet for just a few minutes to soften it. Don’t overcook it, as you want to retain its texture. Let it cool completely before mixing it with the other ingredients.
3. Can I make this recipe ahead of time?
Yes, you can prepare the salad ahead of time. Just store it in the fridge and dress it right before serving to maintain the freshness of the vegetables.
4. Is this recipe vegan?
Yes, Cauliflower Rice Tabbouleh is entirely vegan, as it contains no animal products.
5. Can I substitute the olive oil with something else?
You can substitute the olive oil with avocado oil or any light oil of your choice, though olive oil adds a great Mediterranean flavor.
6. How can I make this recipe spicier?
To make it spicier, add a pinch of red pepper flakes or cayenne pepper to the dressing. You can also add some diced jalapeños to the salad.
7. Can I add other herbs besides parsley and mint?
Feel free to experiment with other fresh herbs like cilantro or basil, depending on your preferences.
8. How can I make this salad more filling?
You can add protein such as grilled chicken, tofu, or chickpeas to make the salad more substantial and turn it into a complete meal.
9. Can I freeze this salad?
It’s not ideal to freeze this salad due to the fresh vegetables, as freezing may change the texture. It’s best served fresh or stored in the fridge.
10. What are some ways to serve this salad?
This salad works great as a side dish with grilled meats, falafel, or as a light lunch on its own. You can also serve it as part of a mezze platter.
Conclusion
This Cauliflower Rice Tabbouleh is a healthy, fresh, and flavorful take on the classic Mediterranean salad. It’s the perfect dish for anyone seeking a grain-free, low-carb option that’s full of vibrant flavors and crunch. Whether you're looking for a quick lunch, a refreshing side dish, or a meal prep idea, this tabbouleh is sure to impress. With its customizable ingredients and simple preparation, it’s a great addition to any meal.
Cauliflower Rice Tabbouleh
- Total Time: 20 minutes
- Yield: 4 servings
- Diet: Gluten Free
Description
Cauliflower Rice Tabbouleh is a refreshing, low-carb twist on the traditional Mediterranean salad. By replacing bulgur with cauliflower rice, this dish becomes grain-free while maintaining its vibrant flavors. Packed with fresh vegetables, aromatic herbs, and a zesty lemon dressing, it’s the perfect side dish or light lunch for any occasion.
Ingredients
- 1 medium head cauliflower, grated or processed into "rice"
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- ¼ cup red onion, finely chopped
- ½ cup fresh parsley, chopped
- ¼ cup fresh mint, chopped
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 clove garlic, minced
- Salt and pepper, to taste
Instructions
- Prepare the cauliflower rice by grating the cauliflower or pulsing it in a food processor until it resembles rice. Lightly sauté it in a dry skillet over medium heat for 3-5 minutes to soften, then let cool.
- In a large bowl, combine the cooked cauliflower rice, cherry tomatoes, cucumber, red onion, parsley, and mint.
- In a small bowl, whisk together the olive oil, lemon juice, garlic, salt, and pepper.
- Pour the dressing over the cauliflower mixture and toss to combine.
- Taste and adjust seasoning if necessary. Serve chilled or at room temperature.
Notes
- For added protein, mix in grilled chicken, shrimp, or chickpeas.
- To add heat, sprinkle red pepper flakes or cayenne pepper into the dressing.
- Enhance the Mediterranean flavor by topping with crumbled feta cheese.
- Store leftovers in an airtight container in the fridge for up to 3 days.
- Prep Time: 15 minutes
- Cook Time: 5 minutes
- Category: Salad
- Method: Sauté
- Cuisine: Mediterranean
