This cauliflower tabbouleh salad tastes like the real deal but is a million times better for you and contains no gluten or grains, perfect for those following a gluten-free and/or paleo diet. Ready to enjoy this Middle Eastern salad again? I’ve got you covered! This post contains affiliate links. Please see my disclosures.
Did you know that traditional tabbouleh salad is made with bulgar wheat, which is a whole grain made from cracked wheat. Ack! If you’ve ever wondered if tabbouleh is gluten free, it most certainly is not!
In fact, if you accidentally eat tabbouleh salad, you’ll be running for the toilet in no time!
I wanted to find a way to make a version of tabbouleh salad that contained no gluten, and to see if I could make it grain-free and healthy as well.
Enter cauliflower. When you rice cauliflower in your food processor, it offers the perfect shape and texture that mimics bulgur wheat, sans gluten, of course.
What is Tabbouleh?
Tabbouleh is a Middle Eastern salad made with bulgur wheat and a variety of chopped vegetables and herbs and then topped with olive oil and lemon juice.
Most tabbouleh salads contain chopped tomatoes, but mine doesn’t because I don’t always love eating raw tomatoes (I prefer them cooked). You could always add chopped tomatoes if it fits your fancy and to make this salad a bit more authentic.
Tabbouleh salad is typically served as part of a meze plate, which is a plate or platter of small dishes of salads, dips and other foods that is typically served as a first course or appetizer. Think of a meze as a Mediterranean snack board of sorts.
Tabbouleh vs. Tabouli: What’s the Difference?
There is not difference between tabbouleh and tabouli except in the spelling of the word. Tabbouleh is another word for tabouli, and vice versa.
How to Make Cauliflower Tabbouleh
I’m pretty sure I nailed this recipe. My gluten-free tabbouleh salad tastes incredible, includes only fresh, healthy ingredients, and complements my gluten-free falafel recipe, allowing me to enjoy a wonderful Mediterranean feast all without the gluten or grains.
(1) Gather Your Ingredients
You’ll need lots of fresh ingredients, so gather them up and get ready to prep, chop and eat!
You’ll need:
- 12 ounce riced cauliflower*
- 1/3 cup fresh cilantro, chopped
- 1/3 cup fresh mint, chopped
- 1/3 cup Italian parsley, chopped
- 6 scallions, chopped
- 1/2 English cucumber, finely diced
- 3 radishes, thinly sliced
- 1/4 cup extra virgin olive oil
- 1 tsp red pepper flakes
- 1 lemon, juiced
- Kosher salt, to taste
- Fresh ground pepper, to taste
*If your cauliflower is not already riced, simply remove the florets (or buy a bag of florets), then pulse it in your food processor until it’s the size of rice. Do not puree cauliflower.
(2) Microwave Riced Cauliflower
Put the riced cauliflower in a large, microwave safe bowl. Cover and cook it for 3 minutes on high until soft. Let it cool for 10 minutes while you chop up the rest of your ingredients.
(3) Get Chopping
You’ll need to chop up all the cilantro, mint, parsley, scallions, cucumbers and radishes, so get busy chopping!
(4) Combine All Ingredients
Add all the chopped vegetables and herbs to the cauliflower rice. Drizzle with olive oil, lemon juice, and crushed red pepper. Mix it altogether and season with kosher salt and pepper, to taste.
Storing the Salad
The salad stores for up to two days in a sealed container in the fridge, although it tastes best when enjoyed the same day.
Enjoy this cauliflower tabbouleh salad with my homemade gluten-free falafels, hummus, and gluten-free pita bread for a Mediterranean feast!
This recipe inspired by Molly Yeh.
Cauliflower Tabbouleh Salad
Ingredients
- 12 ounce riced cauliflower see notes
- 1/3 cup fresh cilantro chopped
- 1/3 cup fresh mint chopped
- 1/3 cup Italian parsley chopped
- 6 scallions chopped
- 1/2 English cucumber finely diced
- 3 radishes thinly sliced
- 1/4 cup extra virgin olive oil
- 1 tsp red pepper flakes
- 1 lemon juiced
- Kosher salt to taste
- Fresh ground pepper to taste
Instructions
- Put the riced cauliflower in a large, microwave safe bowl. Cover and cook it for 3 minutes on high until soft. Let it cool for 10 minutes while you chop up the rest of your ingredients.
- Add all the chopped vegetables and herbs to the cauliflower rice. Drizzle with olive oil, lemon juice, and crushed red pepper. Mix it altogether and season with kosher salt and pepper, to taste.
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