Cauliflower Rice Tabbouleh (Low Carb | Vegan | Gluten-Free)
This low carb, vegan, easy cauliflower rice tabbouleh recipe is fresh, flavorful and ever-so tasty! It is a great make-ahead dish that you can eat on it’s own or as as a side dish to your favourite meals.
It’s hard to resist tabbouleh when I see it on the menu in Middle Eastern restaurants. It’s a classic dish that is made from cucumber, tomatoes, parsley, mint, garlic and lemon juice…and unfortunately, bulgar wheat as well!
Bulgar wheat is a grain which has 26g net carbs per 1 cup serving! That’s way too high for all us keto-goers. So for this recipe, I used cauliflower rice (big fan over here!) Cauliflower rice only has 3g net carbs per 1 cup...making it the perfect low carb, vegan ingredient for tabbouleh!
I simply cannot get enough cauliflower rice. I buy a crazy amount of it nearly every week and love it in side dishes, main dishes and salads. Some of my favorite cauliflower rice recipes include: Cauliflower Rice Carbonara, Mexican Cauliflower Rice, Coconut Cauliflower Rice, Loaded Cauliflower Rice Risotto.
Making Cauliflower Rice…
The best and easiest way to make cauliflower rice is by using a cheese grater. Simply, grate your head of cauliflower (not the stem) and voilá, cauliflower rice! Another easy way to make it is with a food processor. Chop your cauliflower head into small florets and pulse it several times, until it resembles rice.
I love these methods, but what I love more than making it myself, is buying it already riced! Pretty much all major supermarkets either sell cauliflower rice fresh or frozen. It really doesn’t matter what way you go, just note that if you go down the frozen cauliflower route, it takes a couple of extra minutes of cooking, in order to tenderize.
This recipe is INCREDIBLY EASY to make! All you have to do is:
- Sauté half the garlic (1 tsp) and cauliflower rice in a frying pan over a medium-high heat, stirring frequently to ensure it doesn’t burn. Then, allow it to cool for 5-10 minutes.
- Next, add the cucumber, tomatoes, parsley, mint, garlic, remaining olive oil, lemon juice, salt and pepper to a bowl and mix together. Then, add in the cooled cauliflower rice, and mix thoroughly, until everything is well incorporated.
- Cover and refrigerate for at least 2 hours. – This step is crucial! The longer is chills, the more flavors it absorbs!. Ideally, make this salad in the morning, so it’s ready by lunch or dinner time.
- Another important step is to toss it again before serving. This way all those flavors will burst in your mouth and excite your taste buds.
This Cauliflower Rice Tabbouleh is awesome on it’s own or served with:
Cauliflower Rice Tabbouleh
- 321g (3 cups) cauliflower rice
- 3 tbsp olive oil + 1 tbsp for frying
- 2 tsp garlic minced (divided)
- 1/2 English cucumber peeled and diced
- 185g (1 cup) cherry tomatoes diced
- 30g (3/4 cup) flat-leaf parsley roughly chopped
- 3 tbsp fresh mint roughly chopped
- 3 tbsp lemon juice
- salt and pepper to season
- In a large frying pan, heat 1 tbsp olive oil and add 1 tsp minced garlic and cauliflower rice. Stirring frequently, cook until the cauliflower rice is tender, about 5 minutes. Set aside and allow to cool for 5-10 minutes.
- In a large salad/mixing bowl, mix together the cucumber, tomatoes, parsley, mint, garlic, remaining olive oil, lemon juice, salt and pepper.
- Add in the cooled cauliflower rice, and throughly mix all the ingredients well together.
- Cover and refrigerate for at least 2 hours.
- Before serving, toss again and ENJOY!
Net Carbs: 3.3g
Please note, I am not a certified nutritionist and the nutritional information for this recipe is provided for informational purposes only. I aim to provide the most accurate information possible, but I advise you calculate the nutritional information yourself using your favorite nutrition calculator.