Mediterranean Cauliflower Tabbouleh Salad
This cauliflower tabbouleh salad has been one of my favorite veggie packed recipes since 2015. I started making it during my big cauliflower phase when I was experimenting with cauliflower rice, and it quickly became a staple.
It’s a fresh twist on traditional tabbouleh, using cauliflower as a bulgur substitute while still keeping all the classic flavors like lemon, parsley, cucumber, and tomato.
I keep coming back to this tabbouleh cauliflower salad because it’s such an easy way to add more vegetables to everyday meals. It’s perfect for summer cookouts or weekend meal prep and pairs really well with grilled chicken, falafel, or chickpeas.
If you’re looking for more ways to cook with cauliflower, be sure to check out my 40 Ways to Cook Cauliflower for tons of easy ideas. And if you love fresh salads like this cauliflower tabbouleh, you might also enjoy my Mediterranean Chopped Salad or Mediterranean Cucumber Tomato Salad, which are both packed with fresh vegetables and bright flavors.
Ingredient spotlight
- Fresh riced cauliflower – For this recipe, fresh cauliflower works much better than frozen. I recommend chopping a head of cauliflower and pulsing it in a food processor until it reaches a rice-like texture.
- Flat leaf parsley – Flat leaf (Italian) parsley is essential for authentic tabbouleh flavor. Curly parsley has a much stronger, slightly bitter taste and doesn’t work as well here. Parsley is one of the main flavors in this salad, so don’t skip it.
- Fresh lemon juice – Fresh lemon juice is the signature flavor in this dish. When paired with the parsley, it gives the salad its bright, fresh taste. Bottled lemon juice just won’t deliver the same flavor.
Step by step instructions
Cut the cauliflower into smaller, more manageable sized pieces and add to the food processor. Pulse until the cauliflower resembles rice. Preheat large skillet over medium heat. When hot, add some olive oil or avocado oil spray and the cauliflower rice. Cover and cook the cauliflower rice over medium heat for 5-7 minutes, stirring occasionally. Add the cooked cauliflower to a large bowl. Allow it to cool slightly as you chop the veggies. Finely chop the bell peppers, tomatoes, cucumber and parsley. Add to the bowl with the cauliflower once it cools. Add the lemon juice, salt, garlic powder and olive oil. Toss well until well coated and combined. Serve immediately or store in the fridge up to 3 days.
Why I cook the cauliflower
Traditional tabbouleh uses bulgur, but in this cauliflower tabbouleh we use cauliflower rice instead. I like to lightly cook the cauliflower because raw cauliflower can be a bit tough and its flavor can overpower the rest of the salad. Cooking it briefly softens the texture and mellows the flavor so the parsley, lemon, and herbs really shine.
Tips for success
- Frozen cauliflower rice works too – If using frozen cauliflower rice, cook it uncovered so the excess moisture can evaporate. This helps prevent the salad from becoming watery.
- Use a large mixing bowl – This salad has a lot of fresh vegetables, so use a bowl larger than you think you need. It makes tossing everything together much easier.
- You may need to rice cauliflower in batches – If you’re making cauliflower rice from a whole head of cauliflower, you may need to pulse it in batches depending on the size of your food processor.
Cauliflower Tabbouleh Salad Recipe
Guided Recipe Video
Ingredients
- 1 head cauliflower, riced
- 1 medium red bell pepper
- 1 medium yellow bell pepper
- 1 cup chopped english cucumber
- 1/2 cup tomatoes
- 1/2 cup flat leaf parsley
- 2 tablespoons fresh mint (chopped), optional
- 2 Lemons
- 1 teaspoon sea salt
- 1 teaspoon garlic powder
Instructions
- Rice the cauliflower using the food processor or a box grater.1 head cauliflower, riced
- Preheat a cast iron or stainless steel skillet over medium heat. Once hot, add some avocado oil or avocado oil spray and the riced cauliflower to the skillet and cook 5-7 minutes with a lid over the skillet.
- While the cauliflower rice is cooking,, chop all veggies and add to bowl.1 medium red bell pepper, 1 medium yellow bell pepper, 1 cup chopped english cucumber, 1/2 cup tomatoes, 1/2 cup flat leaf parsley, 2 tablespoons fresh mint (chopped), optional
- After cauliflower rice is done cooking, add it to the bowl and allow it to cool slightly. Then add the rest of the veggies, lemon juice, salt and garlic powder. Stir to combine.2 Lemons, 1 teaspoon sea salt, 1 teaspoon garlic powder
Recipe Notes
- Let the cauliflower cool before mixing the salad – If the cauliflower is still warm, it can wilt the parsley and mint. Let it cool for a few minutes before tossing everything together so the herbs stay fresh and vibrant.
- Taste and adjust the salt – Depending on the vegetables and lemon juice, the salad may need a little more or less salt. Taste before serving and adjust as needed.
- Fresh mint adds the best flavor – If you have fresh mint available, use it. It adds a bright flavor that pairs beautifully with the parsley and lemon.
Nutrition Information
Other mix ins and additions
This cauliflower tabbouleh is easy to customize depending on what you have on hand. Here are a few simple additions that work well:
- Extra Mediterranean flavor – Red onion, capers, olives, or sliced pepperoncini peppers add a salty, briny flavor that pairs nicely with the lemon and herbs.
- Creamy addition – Feta cheese (regular or dairy free) or diced avocado adds a creamy texture. If using avocado, it’s best to add it right before serving.
- Add more protein – Chickpeas or white beans can turn this into a more filling meal while still keeping the fresh Mediterranean flavors.
Thank you for sharing this wonderful recipe at the Thursday Favorite Things Blog Hop. You have been featured on my Tuesday Treasures. Stop by and take a peek! And be sure to join us this week for our 200th Blog Hop celebration! Hope to see you there!
Oh my! This looks so fabulous! Pinned and tweeted. Please join us tonight at 7 pm, and party with us. I can’t wait to see your new masterpieces or amazing classics! Lou Lou Girls
I’ve never heard of this dish, but it looks pretty tasty. Thanks for sharing your wisdom with the #homemattersparty. We love having you!
Mmmm! I have to utilize cauliflower far more in my diet than I do… It is just SO DANG versatile!
I love that this is not only healthy but it looks delicious as well! Thanks so much for sharing at Share The Wealth Sunday!
xoxo
Lisa
This is great! I make cauliflower rice all the time (I like to roast it or pan fry it as well), but hadn’t thought of using it in a salad like this. Thank you:)