Raw Cauliflower Tabbouleh Recipe
Tabbouleh, also known as tabouli, is a finely chopped Mediterranean salad that features lots of vegetables and herbs. And believe us when we say that it's as yummy to eat as it is pretty to look at. The salad first appeared in Lebanon and Syria's mountain regions, according to Culture Trip, and became a regularly consumed item during the Middle Ages. This version swaps out the bulgur (a grain) for cauliflower, making it super delicious and healthy. Wellness coach and recipe developer Miriam Hahn of YouCare-SelfCare especially likes to create recipes that are plant-focused. She recommends that her clients consume 10 produce items each day — and cauliflower tabbouleh certainly helps anyone reach that mark.
"This one in particular is so beneficial," Hahn notes. "It has cauliflower, which is a cruciferous vegetable [that] contains a compound called sulforaphane, proven to reduce tumor cell growth. I promote eating cruciferous vegetables daily." This tabbouleh also features parsley, an excellent herb that may reduce your risk of developing cancer and aids your immune system (via Healthline). Apple cider vinegar, another ingredient in this recipe, is also good for you. It reduces your cholesterol and is packed with antioxidants, according to UChicago Medicine.
Besides all the health benefits, the dish takes just about no time at all to make — with no cooking required! How can you resist? It's quick, easy, and healthy. This recipe is definitely a keeper to prepare for yourself or your family, it's great for a light lunch or dinner.
Gather the ingredients to prepare this raw cauliflower tabbouleh recipe
The ingredient list for this dish basically comes from the produce section of your vegetable garden or local supermarket, and maybe a dash down the spice aisle to pick up some extra sea salt or olive oil. Your town's farmer's market may have some of the items available this time of year, too. To make the tabbouleh, you'll need one head of cauliflower, 2 tablespoons of olive oil, 1 tablespoon of apple cider vinegar, the juice from one to two lemons (depending on size), 1 teaspoon of sea salt, ½ teaspoon of garlic granules, ½ teaspoon of pepper, 2 cups of halved grape tomatoes, a diced English cucumber, one bunch of chopped Italian parsley, 1/3 cup of chopped fresh mint, and two chopped scallions.
"You can change this recipe up easily," Hahn says. "You can add almost any raw veggie and also change up the fresh herbs." Just experiment and see what veggies appeal to you best. The sauce you create from the vinegar, olive oil, lemon, salt, and pepper is good to flavor almost anything. As a matter of fact, you can switch it up each time you prepare it just so it's always a new treat to have for a meal.
Hahn also suggests buying organic vegetables. Make sure whatever you buy feels firm, and you are in for a real treat to eat.
Chop up the fresh cauliflower
The first thing you want to do is use the grating blade on a food processor (not the "S" one) to break up one head of the cauliflower. Choose this vegetable carefully. You want it to be nice, fresh, and firm. That way, when the chopping is finished, it'll almost resemble rice.
Start by cutting the cauliflower down. You'll want to break it into several bunches of florets, and then add the florets to the food processor. Don't fill the device more than ¾ full. You can always work in batches if you have more cauliflower. Pulse the florets until all of them are chopped up well. Now you're ready for the next part already — we told you it's a quick process!
Mix all the ingredients together
Now, it's time to put the dressing together. You're going to mix together the 2 tablespoons of olive oil, 1 tablespoon of apple cider vinegar, the juice from one to two lemons, 1 teaspoon of sea salt, ½ teaspoon of garlic granules, and ½ teaspoon of pepper in a small bowl.
You're almost there. In a nice serving bowl, combine the grated cauliflower, 2 cups of halved grape or cherry tomatoes, one diced English cucumber, one bunch of chopped Italian parsley, ⅓ cup of fresh chopped mint, and two scallions. "I chose English cucumbers, because they are less watery than traditional cucumbers and hold up great in salads," Hahn says. "These should be very firm."
Finally, the last step for this recipe is to pour the dressing you just prepared over your ingredients, toss, and serve.
Tips on how to serve this healthy dish
This is a great dish to pair with a bowl of hearty soup, according to Hahn. "Or I add beans to this and call it a main meal," she says. "It [also] goes well with a sandwich or anything off the grill." Since the salad has tomatoes, it is best eaten on the same day you prepare it. "You can easily modify the amounts so you make just what you think you can finish," Hahn advises. If you'd like to eat it just as-is, pick up a fresh loaf of your favorite bread, or you can even bake a fresh crusty loaf of Italian bread to serve on the side. Anything you choose to add to this recipe will make dinner or lunch a real treat.
The dish is super healthy salad because of all the veggies and fresh herbs, which Hahn always buys organic. "Herbs have lots of healing properties and add an extra health punch to any meal," says Hahn, who grows her own and adds them daily to her food. Parsley and mint both grow well in most regions. Keep this in mind for your summer garden, and you can make this meal easily over and over again.
- 1 head cauliflower, cut into small florets
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- juice of 1 to 2 lemons
- 1 teaspoon sea salt
- ½ teaspoon garlic granules
- ½ teaspoon pepper
- 2 cups grape tomatoes, halved
- 1 English cucumber, diced
- 1 bunch Italian parsley, chopped
- ⅓ cup fresh mint, chopped
- 2 scallions, chopped
- Use the grating blade on a food processor (not the "S" blade) to grate all of the cauliflower.
- For the dressing, mix the olive oil, apple cider vinegar, fresh lemon juice, sea salt, garlic, and pepper in a small bowl.
- Combine the grated cauliflower, halved grape tomatoes, diced cucumber, chopped parsley, chopped mint, and chopped scallions in a large bowl.
- Toss with the dressing, and serve.
| Calories per Serving | 93 |
| Total Fat | 5.1 g |
| Saturated Fat | 0.8 g |
| Trans Fat | 0.0 g |
| Cholesterol | 0.0 mg |
| Total Carbohydrates | 11.6 g |
| Dietary Fiber | 4.0 g |
| Total Sugars | 4.7 g |
| Sodium | 352.9 mg |
| Protein | 3.3 g |
