Bright, fresh, and full of herbs, this Cauliflower Tabbouleh is my lighter twist on the classic Mediterranean salad. Finely riced cauliflower stands in for bulgur wheat and soaks up a lemon-garlic dressing, while parsley, tomatoes, cucumbers, and onion add crunch and color. It's a simple, garden-inspired dish that comes together quickly and brings a refreshing burst of flavor to any table.
Cauliflower Tabbouleh At A Glance
- ⏱ Total Time: 15 minutes
- 👥 Servings: 4
- 🍽 Cuisine Type: Mediterranean
- 🌿 Flavor Profile: Fresh parsley, bright lemon, crunchy cucumbers, juicy tomatoes, and finely riced cauliflower for a light and refreshing bite.
- 📚 Dietary Info: Naturally gluten free and dairy free.
- 📦 Storage Notes: Store in an airtight container for up to 3 days. Stir before serving since the vegetables release moisture as they sit.
- ⭐ Why You Will Love It: This salad is crisp, vibrant, and easy to prepare. It is perfect for meal prep and works well with grilled proteins or a simple mezze plate.
I make this salad all summer long because it works with just about anything I am serving. It is bright, clean, and holds up beautifully next to grilled proteins or a full mezze spread along with Pita Chips and Baba Ghanoush.
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If you enjoy fresh, herb-forward dishes, you may also like my Arugula Feta Salad or the Mediterranean Village Salad because both pair naturally with this bowl of crunch and citrus.
Ingredients
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Ingredient Notes:
- Cauliflower: You can use a whole head of cauliflower or store-bought riced cauliflower. I like to pulse it a little smaller in the food processor because the finer texture absorbs the lemon dressing and feels closest to traditional tabbouleh.
- Parsley: Fresh flat-leaf parsley is essential for an authentic flavor. Remove the thick stems and chop the leaves finely so the herbs distribute evenly throughout the salad.
- Cucumbers: English cucumbers or Persian cucumbers give the best texture. They stay crunchy and have thin skins that do not require peeling. My favorite are the Persian cucumbers.
- Olive Oil: Use a good extra-virgin olive oil for a smooth, balanced dressing. A small drizzle at the end ties all the ingredients together.
See the recipe card for quantities
How to make Cauliflower Tabbouleh: Step-By-Step:
Step 1:
If using a whole head of cauliflower, cut the cauliflower into florets and pulse in a food processor. If using already riced cauliflower you may need to chop some of it a bit smaller.
Step 2:
Combine the vegetables and cauliflower in a large bowl.
Step 3:
Whisk together the ingredients for the dressing and add it to the salad.
Step 4:
Drizzle with a bit more olive oil and let sit for 10 minutes before serving.
Tips
- Adjust the flavor of the salad by adding more or less lemon juice than listed.
- Chop the remaining vegetables smaller than you expect to. This helps the flavor distribute beautifully throughout the salad.
Confidence Tip
Don't worry about over-pulsing the cauliflower. No matter how small you rice it, it still brings a great texture to the salad.
Variations
You can easily adjust the flavor of the tabbouleh salad with some of the ideas below.
- Cheese: If you tolerate dairy, adding some crumbled feta to the dish is a great way to switch it up. I also like adding some Manchego or a mild sheep's milk cheese.
- Herbs: Chopped fresh mint brings a refreshing taste to the dish. Even better if the mint home-grown!
- Avocado: Add a dose of healthy fats to the salad by topping the servings with sliced avocados.
At a minimum, let the salad sit for 10 minutes before serving it. If possible, let it sit 30 minutes to an hour as the flavors only infuse from there. Make sure to give it a stir before serving.
Top your cauliflower tabbouleh salad with roasted salmon, grilled chicken, or even air fryer steak bits for a punch of protein and to make it a complete meal. Perfect for a light dinner or tasty lunch.
Other Salad Recipes
Let me know your thoughts on this Cauliflower Tabbouleh by leaving a star rating below or by sharing it on Facebook, Instagram, Flipboard, or Pinterest!
Thank you!
Gwen
Cauliflower Tabbouleh
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Equipment
- 1 Cuisinart Food Processor
Ingredients
- 1 head of cauliflower cut into florets or 16 oz riced cauliflower
- 1 bunch of parsley stems removed
- 3-4 Roma tomatoes diced and seeds removed
- 1 English cucumber chopped or 3-4 Persian cucumbers
- ½ onion red is best but not necessary, finely chopped
- 1-2 garlic cloves minced
- flakey sea salt & pepper to taste
- zest of 1 lemon
- 3 lemons juiced
- extra virgin olive oil
Instructions
- Place the cauliflower into the bowl of a food processor fitted with a blade. Pulse until the cauliflower turns into a rice-like texture.
- Transfer to a bowl and add the parsley, tomatoes, cucumbers, and onions. Toss.
- In another bowl, mix together the garlic, salt, pepper, lemon zest, and lemon juice. Toss with the vegetables.
- Drizzle olive oil on the top and toss.
- Set aside for 10 minutes or more to let the cauliflower soften and absorb the dressing or cover and chill for later.
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