Cauliflower Rice Tabbouleh Recipe

May 8, 2022

2 min read


This tabbouleh recipe will brighten any table.

Tabbouleh is a popular Middle Eastern salad typically made of quick cooking bulgur wheat, finely chopped fresh herbs, lots of fresh lemon juice and good quality olive oil. You will find tabbouleh on every Middle Eastern restaurant menu as an appetizer or to accompany a platter of mezze, Middel Eastern dips, spreads and salads.

Every popular recipe has many variations. The biggest difference between most tabboulehs is the ratio of bulgur to chopped greens. Some are more of a grain salad and some are more leafy with parsley being the number one ingredient.

In this even lower carb, gluten free and keto friendly tabbouleh recipe we use grated cauliflower in place of the bulgur. You won’t believe how perfect the simple substitute compliments the flavors in what will be your new favorite salad.

Did you know that the “fruit” that Adam and Eve ate was not an apple? The most likely candidates are wheat, pomegranate or grapes.  Get more Jewish food thoughts here. 

Serves: 4


  • ½ small cauliflower
  • 2 cups flat-leaf parsley, finely chopped (approx. 3 bunches)
  • ½ cup mint, finely chopped
  • 1 Persian cucumber, chopped (the normal kind in Israel)
  • 1 cup cherry tomatoes, quartered
  • ½ small white onion, chopped
  • ¼ cup quality extra virgin olive oil
  • 3 tablespoons lemon juice
  • ½ teaspoon kosher salt
  • ¼ teaspoon freshly cracked black pepper
  • ¼ teaspoon cumin


For the cauliflower rice:

  1. Cut the cauliflower in half. Cut out the hard core. Cut into pieces that fit in the food processor.
  2. Place pieces in food processor. Pulse about 5 times or until pieces are the size of rice. You can also use a hand grater for this step.
  3. Transfer the cauliflower rice to a microwavable bowl. Microwave for 2 1/2 mins. This leaves the cauliflower rice with a little crunch- which we love for tabbouleh salad! If you want the cauliflower rice to taste more like actual rice, microwave for 3 minutes.

For the salad:

  1. Literally just add everything to a bowl and mix. But there are a couple important tips if you want a more authentic tabbouleh salad:

Tabbouleh tip #1: It’s all about the parsley. Parsley should be the main ingredient in the salad- get some fresh parsley!

Tabbouleh tip #2: Make sure the parsley and mint are dry before adding to the salad. Use paper towels or a spin dryer thing. Any extra water in the salad is bad.


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