Cauliflower Rice Tabbouleh Recipe
Cauliflower Rice Tabbouleh is a bright, herb-packed salad that takes all the fresh flavors of traditional tabbouleh and gives them a low-carb, veggie-forward spin. Instead of bulgur wheat, fluffy cauliflower rice forms the base, soaking up the zesty lemon and olive oil dressing like a dream. Crisp cucumber, juicy tomato, and generous bunches of parsley and mint come together in a colorful, nutrient-rich mosaic. Whether you’re looking for a refreshing lunch, a vibrant side, or a clever meal-prep staple, this Cauliflower Rice Tabbouleh is about to become your new favorite way to eat your veggies.
Ingredients You’ll Need
Ingredients You’ll Need
The beauty of Cauliflower Rice Tabbouleh lies in its handful of simple, garden-fresh ingredients. Every element, from the tender cauliflower to the lively herbs and punchy lemon, delivers its own pop of flavor, texture, or eye-catching color—making each bite something to savor.
- Cauliflower rice: Makes up the hearty-yet-light base, swapping out grains for a subtle crunch and mild flavor.
- Fresh parsley: Gives that classic tabbouleh greenery and a fresh, grassy note—aim for flat-leaf for best results.
- Fresh mint: Adds cooling brightness and elevates the whole salad with its unmistakable aroma.
- Diced tomatoes: Bring juicy sweetness and a pop of color—use ripe, flavorful ones for the best taste.
- Diced cucumber: Offers crispness and a cool bite, perfectly balancing the herbs and citrus.
- Green onions: Lend delicate sharpness without overpowering; slice thinly to distribute evenly.
- Extra-virgin olive oil: Wraps everything in a rich, velvety dressing with fantastic flavor.
- Fresh lemon juice: Brings zingy brightness, awakening every other ingredient.
- Lemon zest: Infuses even more lemony fragrance and a subtle, floral note.
- Salt: Ties flavors together and helps draw out juices from the veggies.
- Black pepper: Adds a gentle warmth and depth—just enough to make each bite sing.
How to Make Cauliflower Rice Tabbouleh
Step 1: Prepare the Cauliflower Rice
If starting with fresh cauliflower, remove the leaves and core, then chop into florets. Place these in your food processor and pulse until you see a texture that looks just like cooked rice. Don’t over-process—aim for uniform, small grains that still have some structure. If you’re using pre-riced cauliflower, simply measure out four cups. Place the cauliflower rice in a large mixing bowl, ready to soak up all those wonderful flavors.
Step 2: Chop the Herbs and Vegetables
Finely chop the parsley and mint to make every bite vibrant and herbaceous. Dice the tomato and cucumber into small, even pieces, and thinly slice the green onions. Add all these fresh goodies to your bowl of cauliflower rice. You’ll start to see the salad come together into a riot of color and freshness.
Step 3: Make the Dressing
In a small bowl or a handy jar, whisk together extra-virgin olive oil, lemon juice, lemon zest, salt, and black pepper. Whisk vigorously until the dressing is thickened and glossy. This simple blend is what gives Cauliflower Rice Tabbouleh its punchy, Mediterranean personality—it’s so good, you might want to double the batch!
Step 4: Toss Everything Together
Pour the emulsified dressing over your salad ingredients. Gently toss with a large spoon or spatula, taking care to mix everything thoroughly without breaking up the cauliflower too much. Give the bowl a loving stir until you see the dressing clinging to every vegetable and herb.
Step 5: Let the Flavors Meld
This step is where the magic happens! Let the Cauliflower Rice Tabbouleh sit for 10 to 15 minutes (or longer if you can wait)—this resting period allows the lemon, herbs, and vegetables to mingle and develop their full flavor. Serve chilled or at room temperature for a supremely refreshing finish.
How to Serve Cauliflower Rice Tabbouleh
Garnishes
For that final flourish, scatter extra fresh parsley or mint over the top. A sprinkle of lemon zest or a drizzle of high-quality olive oil will make every serving pop, and a dusting of ground cumin adds a subtle smoky depth if you crave a savory twist.
Side Dishes
Cauliflower Rice Tabbouleh pairs perfectly with just about anything. Serve it alongside crispy falafel, grilled chicken, baked fish, or tucked into pita wraps for a Mediterranean feast. It’s fantastic as part of a mezze spread with hummus and baba ganoush, too.
Creative Ways to Present
Think outside the salad bowl! Spoon Cauliflower Rice Tabbouleh into endive leaves or mini lettuce cups for a party-friendly, bite-size presentation. It also makes a fresh filling for wraps, or as a tangy topping for grilled proteins. For a vibrant lunch, layer it into jars with chickpeas and greens for grab-and-go salads.
Make Ahead and Storage
Storing Leftovers
Store any extra Cauliflower Rice Tabbouleh in an airtight container in the refrigerator. The salad stays bright and flavorful for up to two days, making it ideal for meal prepping healthy lunches or quick sides throughout the week.
Freezing
Freezing is not ideal for Cauliflower Rice Tabbouleh, as the fresh herbs and veggies tend to lose their texture and vibrant color once thawed. For the best results, make and enjoy it fresh or store in the fridge for short-term use.
Reheating
This salad is best served cold or at room temperature, so there’s no need to reheat. If you do prefer a warmer dish, you can briefly sauté the cauliflower rice before assembling—but once everything’s mixed, just let it come to temperature naturally out of the fridge before serving.
FAQs
Can I use frozen cauliflower rice for Cauliflower Rice Tabbouleh?
Absolutely! Just thaw and drain it well to prevent excess moisture from watering down the salad. Pat it dry with paper towels for the best texture before mixing with the other ingredients.
Is Cauliflower Rice Tabbouleh suitable for keto or low-carb diets?
Yes, it’s a fantastic fit! By swapping bulgur for cauliflower, you’re dramatically lowering the carb count without sacrificing any of the flavor or freshness that makes tabbouleh so irresistible.
Can I add protein to make this a complete meal?
Definitely. Try folding in a cup of chickpeas for a plant-based option, or serve it with grilled chicken, fish, or shrimp. Even a sprinkle of feta cheese can make it more filling and satisfying.
What kind of cauliflower rice is best—store bought or homemade?
Both work beautifully! Freshly pulsed cauliflower delivers the best flavor and texture, but high-quality store-bought riced cauliflower is a super-convenient time saver, especially for busy days.
Can I make Cauliflower Rice Tabbouleh ahead of time?
Yes! The flavors actually get better after a short rest in the fridge, though for ultimate freshness, add tomatoes and herbs just before serving if prepping far in advance.
Final Thoughts
Cauliflower Rice Tabbouleh is the kind of salad that turns any day brighter—a fresh, zesty celebration of herbs and veggies in every bite. If you’re craving something light, flavorful, and a little unexpected, give this recipe a try and let it work its vibrant magic on your table. Enjoy!
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Cauliflower Rice Tabbouleh Recipe
- Total Time: 15 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Description
A refreshing take on traditional tabbouleh, this Cauliflower Rice Tabbouleh is a light and flavorful salad made with finely chopped cauliflower, herbs, and veggies, dressed with a zesty lemon vinaigrette. Perfect for a healthy side dish or a light meal.
Ingredients
Cauliflower Rice:
- 4 cups cauliflower rice (from about 1 medium head of cauliflower or store-bought)
Herb and Vegetable Mix:
- 1 cup finely chopped parsley
- 1/2 cup finely chopped mint
- 1 cup diced tomatoes
- 1 cup diced cucumber
- 3 green onions (thinly sliced)
Dressing:
- 1/4 cup extra-virgin olive oil
- 3 tablespoons fresh lemon juice
- 1 teaspoon lemon zest
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Prepare Cauliflower Rice: If using fresh cauliflower, pulse florets in a food processor until they resemble rice. Transfer cauliflower rice to a large bowl.
- Combine Ingredients: Add parsley, mint, tomatoes, cucumber, and green onions to the cauliflower rice.
- Make Dressing: In a small bowl or jar, whisk together olive oil, lemon juice, lemon zest, salt, and pepper until emulsified.
- Toss and Chill: Pour the dressing over the salad and toss well to combine. Let sit for 10 to 15 minutes before serving to allow flavors to meld.
- Serve: Serve chilled or at room temperature.
Notes
- For extra flavor, stir in 1/4 teaspoon ground cumin.
- You can lightly sauté the cauliflower rice for 2 to 3 minutes if you prefer a softer texture, but traditional tabbouleh is served raw.
- This salad is best enjoyed fresh but can be stored in the refrigerator for up to 2 days.
- Prep Time: 15 minutes
- Cook Time: 0 minutes (optional sautéing)
- Category: Salad, Side Dish
- Method: No-Cook
- Cuisine: Middle Eastern-inspired
Nutrition
- Serving Size: 1 1/2 cups
- Calories: 120
- Sugar: 4g
- Sodium: 220mg
- Fat: 9g
- Saturated Fat: 1.5g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 9g
- Fiber: 3g
- Protein: 3g
- Cholesterol: 0mg
