Cauliflower tabbouleh salad is a scrumptious and straightforward grain free, low-carb aspect dish. It solely takes quarter-hour to make and is filled with contemporary greens and herbs.
I like Center Jap delicacies and had been craving tabbouleh for some time. In truth, a lot of the elements within the recipe are naturally grain-free and gluten-free – apart from the bulgur wheat.
The proper substitute for bulgur? Cauliflower, in fact! It has the same texture and is grain free and low in carbs on the similar time.
I all the time know {that a} recipe is successful when my youngsters ask for seconds – which they did. They’re very crucial relating to wholesome variations of basic dishes! Once I get their teenage approval, I do know that you simply, my pricey reader, will prefer it, too.
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What Is Tabbouleh?
Tabbouleh – additionally spelt tabouli or tabbouli – is a basic Center Jap salad. It’s made with finely chopped parsley, mint, tomatoes and soaked, raw bulgur. It has a easy lemon and olive oil dressing.
Historically, it’s served as a part of a mezze – a Levantine sharing platter that features dishes akin to hummus or baba ghanoush. Which is about as scrumptious as meals can get. Nevertheless, additionally it is a fantastic aspect for grilled meat and fish
Why This Recipe Works
It’s scrumptious. My cauliflower tabbouleh salad is aromatic, contemporary and zesty, identical to the unique. The cauliflower has the same chew to bulgur. I feel it really improves the flavour!
It’s wholesome. With all of the nutritional vitamins and minerals from the greens and the heart-healthy fat of the olive oil, this salad is undeniably good for you. On prime of that, this simple vegetarian and vegan recipe is gluten-free, grain-free, dairy-free and Whole30-friendly.
Substances
Let’s speak concerning the elements!
- Cauliflower – I exploit a head of cauliflower and grind it to a really advantageous consistency. You can too use contemporary cauliflower rice from the grocery store. I nonetheless advocate that you simply pulse this in a meals processor to make it finer.
- Parsley – That is the true star of the recipe. Each curly or flat-leaf parsley work. It have to be chopped very finely.
- Cucumber – This isn’t a conventional ingredient, however I like the juiciness it provides. It additionally bulks up the salad. Make sure to scoop out the seeds, they add an excessive amount of water.
- Cherry tomatoes – I halve these and squeeze out the seeds.
- Crimson onion – chop it very finely. You can too use scallions or inexperienced onions.
For the dressing, we’re holding it equally easy: Additional virgin olive oil, lemon juice, contemporary garlic, sea salt and pepper. For my part, good high quality olive oil is necessary for the recipe.
See the recipe card for full data on elements and portions.
Directions
It’s surprisingly easy to make a tabouli with cauliflower rice. Listed here are the fundamental steps. Scroll all the way down to the recipe for the detailed methodology.
Step 1
Put the cauliflower florets in a meals processor and pulse them to a advantageous rice consistency. Or, use a field grater.
Chances are you’ll want to do that in batches, relying on the dimensions of your blender.
Step 2
Make the dressing. Combine the olive oil, lemon juice, finely chopped garlic, a pinch of salt and black pepper in a small bowl.
Step 3
Add a bit of dressing to a non-stick frying pan. Sauté the cauliflower rice on medium warmth till tender. Frying it like this provides the cauliflower a gently nutty taste, which is simply scrumptious.
Enable to totally cool.
Step 4
Slice the cucumber in half. Scoop out the seeds and cube. Halve the tomatoes and squeeze out the seeds. Chop the herbs and the crimson onion.
Step 5
Add all elements to a big bowl. Toss to mix with the dressing and season to style.
Knowledgeable Tip
Let the salad sit within the fridge for 15-Half-hour earlier than serving. This fashion, the flavors have time to meld and the salad will likely be even tastier.
Variations
It’s simple to fluctuate the recipe to fit your private preferences. You may add finely chopped crimson or inexperienced bell peppers to the combination or omit the onion, should you desire.
A pinch of paprika or candy pepper additionally enhances the flavour.
One addition that all of us get pleasure from is including 3 heaped tablespoons of hemp hearts. These have the same style and dimension to bulgur and add a bit of extra crunch – they usually additionally add extra fibre!
Recipe FAQs
Sure, you need to use the cauliflower rice uncooked versus cooked cauliflower. Nevertheless, sautéing it first takes away any sharp style. Additionally, cauliflower is far simpler to digest when it’s flippantly cooked. Should you maintain it uncooked, you could discover that you’re going to really feel bloated after consuming it. For my part, cooking it first makes the salad style miles higher.
Sure! You may microwave the cauliflower rice for about 6 minutes as an alternative of sautéing it. Then, stir it by way of the dressing whereas it’s nonetheless sizzling. It will not have the nutty style you get from frying although.
I do not advocate it. Frozen cauliflower rice accommodates an excessive amount of liquid and can make the salad mushy.
Serving Suggestion
Cauliflower tabbouleh is a good aspect for all grilled meat or fish. I adore it with keto lemon rooster. Now we have additionally loved it with lamb cutlets and with sea bass.
Or, serve it as a part of a mezze with keto pita bread, keto hummus and keto falafel (picture above).
It really works with all Mediterranean and Center Jap dishes. Plus, it is a fantastic aspect to convey to a summer time barbecue!
Storage And Meal Prep
Retailer the salad in an hermetic container within the fridge for as much as 2 days.
Dressing on the aspect: If you understand you will not eat all the tabouli without delay, solely add the dressing to the portion you’re consuming. That method, the greens keep crunchier for longer.
The salad isn’t appropriate for freezing.
Listed here are less difficult cauliflower recipes to attempt:
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Recipe
Cauliflower Tabbouleh
from Sugar Free Londoner
This aromatic and crunchy cauliflower tabbouleh is the keto model of the long-lasting Center Jap aspect dish. By changing the bulgur with cauliflower rice, one portion has simply 3g web carbs! Keto tabouli is a tasty, easy salad that the entire household will love, whether or not they comply with a keto eating regimen or not.
Word: The servings slider solely modifications the primary quantity in every line and never any subsequent quantities. Please make your personal calculations the place essential.
Directions
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Put together the cauliflower rice by inserting the florets in a meals processor and blitzing till it resembles a rice consistency.
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Make the dressing by mixing the olive oil, lemon juice, garlic, a pinch of salt and pepper in a small bowl.
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Add 1 tablespoon of dressing to a non-stick frying pan. Sauté the cauliflower rice for about 5 – 6 minutes on a medium warmth till tender. Enable to totally cool.
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In the meantime, slice the cucumber in half and take away the seeds utilizing a teaspoon. Cube.
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Add the tomato and cucumber to a mixing bowl. I selected to not take all of the tomato seeds as this will make the cauliflower tabbouleh too moist.
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Add cooled cauliflower, parsley, mint and dressing to the bowl. Toss to mix, season to style and serve.
Notes
Retailer within the fridge for as much as 2 days.
Vitamin
Energy: 130kcalWhole Carbohydrates: 4.8gProtein: 1.5gFats: 12.3gSaturated Fats: 1.7gFiber: 1.8gSugar: 2g
