Cauliflower Tabbouleh

Cauliflower Tabbouleh|How to make

Cauliflower Tabbouleh is a Mediterranean-style salad which is quick and easy to prepare.It is made with chopped veggies like cauliflower, cucumber, tomatoes, onions, garlic and a refreshingly zippy dressing of fresh lemon juice and extra virgin olive oil.

This recipe is a gluten free Tabbouleh.

Cauliflower Tabbouleh
Cauliflower Tabbouleh Recipe

Be it as a salad while entertaining guest or to pack for lunch the next day, this Cauliflower Tabbouleh salad is a win-win.

Where did Tabbouleh originate from?

Originally from the mountains of Lebanon and Syria, tabbouleh has become one of the most popular salads in the Middle East.

Tabbouleh is said to be a product of Ottoman Syria which includes the modern states of Syria, Lebanon, Palestine and Jordan.

What does tabbouleh mean?

Tabbouleh is a salad of Lebanese origin consisting chiefly of cracked wheat, tomatoes, parsley, mint, onions, lemon juice, and olive oil.

Is Tabbouleh the same as bulgur?

Bulgur is wheat grains that have been steamed, dried and crushed.It is a staple of middle eastern cooking while, tabbouleh is a middle eastern salad or meze generally consisting of bulgur wheat, chopped tomatoes, parsley, olive oil and lemon juice.

What are the ingredients in this Cauliflower Tabbouleh?

Cauliflower Tabbouleh
Cauliflower Tabbouleh Recipe


Cauliflower is a healthy, gluten free, nutritious vegetable that can be used in various dishes. However eating it raw is something that doesn’t come easy because of its bland taste.

Believe us, when we tell you in this gluten free Tabbouleh recipe where the cauliflower florets are broken into cauliflower rice, it tastes delicious when flavored with the zippy dressing of olive oil and lemon juice.


Parsley stems can be chopped fine and used for flavor. Additionally other herbs like mint can also be added to enhance the flavor.


We used 3-4 Roma tomatoes, which can be chopped or diced small.

English Cucumber

One large seedless English cucumber chopped fine. If using regular cucumber, you may want to peel the skin, for more taste.

Red Onion

One medium sized red onion sliced fine can be used for this Tabbouleh or you can use shallots if you find the taste of red onion too strong.


Two cloves of garlic finely minced.

Salt and Pepper

Salt can be used according to your taste. We used 1 tbsp Black Pepper powder for this recipe. You may tweak as per your need.


Freshly squeezed Lemon juice from 2 lemons and a good drizzle of extra-virgin olive oil adds to the refreshing taste of this Cauliflower Tabbouleh salad.

Looking for healthy and delicious salad recipes? Click here to learn more!

Salad Recipes
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What do you eat Cauliflower tabbouleh with?

To assemble the salad, spread the cauliflower tabbouleh salad over the bottom of a large shallow plate. Arrange with sliced chicken, sliced avocado, Kalamata olives and sprinkle some feta cheese over the top. Serve with hummus and pita bread.

It can also be served with grilled seafood like salmon or any other fish, like we have done here.

Do you eat Cauliflower tabbouleh hot or cold?

Cauliflower Tabbouleh is usually served cold.

Is Tabbouleh healthy?

Most of the ingredients in tabouli are virtually fat free.The bulgur wheat used as the basis of the dish contains no cholesterol and has less than 0.1 percent fat.

Apart from the vitamins and minerals provided by the fresh greens, tomatoes and lemon juice, bulgur is a fantastic source of protein, fibre and essential minerals.

Olive oil comes with countless benefits as well, from helping to lower blood pressure right through to reducing the risk of Type 2 diabetes.

A cup of freshly chopped parsley fulfills your days requirement of vitamin C and vitamin K and folate.

Does tabbouleh contain gluten?

Traditionally tabbouleh is made with bulgur wheat which is a gluten containing grain, however, when prepared with gluten free quinoa instead of bulgur, tabbouleh is 100% gluten free.

Cauliflower Tabbouleh|How to make

Cauliflower Tabbouleh|How to make

Recipe by Maya Shetty
Course: CAULIFLOWER, SALADS, SEAFOODCuisine: Mediterranean
0.0 from 0 votes

Prep time


Cooking time



Total time




  • 1 head Cauliflower (raw) cut into florets

  • 1 bunch Parsley stems partially removed

  • 3 -4 Roma Tomatoes diced or chopped

  • 1 English Cucumber chopped

  • 1 medium Red Onion chopped fine

  • 2 -3 Garlic cloves minced

  • Salt to taste

  • 1 tbsp Black Pepper Powder adjust as per your preference

  • 2 Lemons juiced

  • Extra Virgin Olive Oil


  • Place the cauliflower florets in the bowl of a food processor fitted with a blade. Pulse a few times until the cauliflower turns rice-like in texture.Transfer the finely chopped cauliflower into a larger bowl.
  • Add the parsley, tomatoes, cucumbers, and onions. Give the salad a quick toss to combine.
  • Now, add the minced garlic and season with salt and pepper.
  • Finish with fresh lemon juice and a good drizzle of extra virgin olive oil (about 2 tbsp).
  • Give the salad one more good toss to combine
  • We prefer to chill it in the refrigerator before serving. This allows the cauliflower to absorb some of the dressing and adds the fresh crunchy taste to the tabbouleh salad.
  • Serve with grilled crispy seafood like salmon or any seafood of your choice. Enjoy!


  • If you don’t have a food processor, no worries! You can use a sharp knife to chop the cauliflower into very small florets, turning them into cauliflower rice. This will make absorbing the flavors of the dressing well and easy. 
  • If you have fresh cauliflower use it. I did not have fresh cauliflower handy, so I used frozen florets, which if used directly can get soggy.So,I rinsed the frozen florets spread it on a kitchen towel to absorb all moisture and gently sauted it for 3-4 minutes in warm olive oil.This makes it turn dry and crispy, ready to go into the tabbouleh salad.
  • Leftover Tabbouleh salad can be stored in an air tight glass container in the refrigerator.It will last for 2-3 days.

Nutrition Facts

  • Amount Per ServingCalories194
  • % Daily Value *
  • Total Fat 1g 2%
    • Saturated Fat 1g 5%
  • Cholesterol mg 0%
  • Sodium 25mg 2%
  • Potassium 1365mg 39%
  • Total Carbohydrate 51g 17%
    • Dietary Fiber 12g 48%
    • Sugars 20g
  • Protein 8g 16%

  • Vitamin A 38%
  • Vitamin C 192%
  • Calcium 16%
  • Iron 17%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Essential Kitchen Tools for making the best Salad

While you are busy trying out new salad recipes in your kitchen this season, don’t forget to check out our blogpost on Essential Kitchen Tools for making the best salads.We have an amazing collection of kitchen tools for you to shop from, in our blogpost, that will make life easy for you, save time and help maintain a mess free kitchen.

Read all about it here or by clicking the image below.

Kitchen Tools for Making the Best Salads

Links to our other Cauliflower recipes

Listed below is our tried and tested Cauliflower recipes,for you to try in your own kitchen.

Want to know all about How to choose,store and prepare Cauliflower? Check out our blogpost here.

The Bottom Line

Ready to taken our Mediterranean Cauliflower Tabbouleh Salad with your next meal? Pair it with seafood or chicken and serve it in a party to entertain your guest and watch them turn into raving fans of your culinary delights!

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