Mediterranean Cauliflower Tabbouleh

Name: Mediterranean Cauliflower Tabbouleh
Prep time: 20 min
Total time: 20 min
Yield: 4 servings
Ingredients: 1 medium cauliflower, riced; 1 cup fresh parsley, finely chopped; 1/2 cup fresh mint, finely chopped; 1 small red onion, finely diced; 1 large tomato, diced; Juice of 2 lemons; 1/4 cup extra virgin olive oil; Salt and pepper to taste

Highlighted under: Classic Recipes

I absolutely love making this Mediterranean Cauliflower Tabbouleh when I want something fresh and vibrant. The combination of riced cauliflower, parsley, mint, and a zesty lemon dressing not only brings exciting flavors to the table but also offers a healthy alternative to traditional tabbouleh. Each bite is filled with crunchy veggies and aromatic herbs, making it perfect as a side dish or a light meal. Whether I'm hosting friends or enjoying a quiet dinner, this dish always impresses and satisfies cravings for something deliciously bright.

Created by

Jackies

Last updated on 2026-02-08T15:44:27.587Z

This Mediterranean Cauliflower Tabbouleh has allowed me to be more creative while enjoying a classic dish. By using riced cauliflower instead of bulgur wheat, I've adapted it for a gluten-free diet without losing any of the authentic flavors. My favorite part is that it requires no cooking, just a bit of chopping and mixing, which makes it incredibly simple to whip up even on busy weekdays.

I've learned that letting the tabbouleh sit for a while before serving really enhances the flavors as the vegetables absorb the tangy lemon juice and olive oil. For a fun twist, I sometimes add in diced tomatoes or cucumbers, which gives the tabbouleh a refreshing crunch that I can’t resist!

        Why You Will Love This Recipe
        Fresh and vibrant flavors for every palate
Healthy vegetable-packed option for meals or snacks
Simple preparation with no cooking required
Perfect for meal prepping or entertaining

      

Understanding Riced Cauliflower

Ricing the cauliflower is a crucial step that affects the texture of your tabbouleh. A food processor is ideal for this task, but a box grater works well too. Aim for pieces that are about the size of couscous to ensure even mixing with other ingredients. If you accidentally make it too fine, the dish can become mushy, losing that desired crunchy bite—so keep an eye on it.

Once riced, you can use the cauliflower immediately, but if you're prepping ahead, spread it on a clean kitchen towel to absorb any moisture, preventing sogginess in your tabbouleh. This technique ensures it stays light and fluffy when mixed with the herbs and vegetables.

The Importance of Fresh Herbs

Using fresh parsley and mint is key to achieving that vibrant Mediterranean flavor. Flat-leaf parsley has a milder taste and better texture than curly parsley, so opt for it if possible. When chopping herbs, a sharp chef's knife works best to avoid bruising the leaves, which can lead to a less appealing color and taste.

If you want to switch things up, consider using basil or cilantro for a totally different flavor profile. Always ensure your herbs are rinsed and dried properly to prevent excess moisture, which can dilute the dressing and affect the overall freshness of the dish.

Ingredients

Gather these fresh ingredients for a delicious Mediterranean Cauliflower Tabbouleh:

Ingredients

1 medium cauliflower, riced
1 cup fresh parsley, finely chopped
1/2 cup fresh mint, finely chopped
1 small red onion, finely diced
1 large tomato, diced
Juice of 2 lemons
1/4 cup extra virgin olive oil
Salt and pepper to taste

Mix all these ingredients in a large bowl for a refreshing dish!

Instructions

Follow these simple steps to make your Mediterranean Cauliflower Tabbouleh:

Prepare the Cauliflower

Rice the cauliflower using a food processor or grater until it resembles couscous. Ensure not to over-process; you want a light texture.

Chop the Fresh Greens

Finely chop the parsley and mint, making sure to remove any thick stems. The herbs should be fresh and fragrant to enhance the flavor.

Combine Ingredients

In a large mixing bowl, combine the riced cauliflower, parsley, mint, diced onion, and tomato. Toss gently to combine.

Dress the Tabbouleh

In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper. Pour the dressing over the salad and combine well to coat all ingredients.

Let it Rest

Allow the tabbouleh to sit for at least 10 minutes before serving, enabling the flavors to meld beautifully.

Enjoy your vibrant, healthy dish!

Pro Tips

For added crunch, consider topping with sliced almonds or pine nuts. This tabbouleh also tastes great chilled, making it perfect for summer picnics.

Make-Ahead and Storage Tips

This Mediterranean Cauliflower Tabbouleh is incredibly versatile for meal prep. You can prepare the riced cauliflower and chop the herbs a day in advance, storing each component separately in airtight containers in the fridge. Combine them with the dressing just before serving to maintain the freshness and crunch.

If you have leftovers, store them in the refrigerator for up to three days. However, the flavors will change as the dish sits. To refresh it before serving, squeeze in more lemon juice or a drizzle of olive oil to revive the brightness.

Serving Suggestions

This tabbouleh makes a delightful side dish, especially paired with grilled meats or seafood. For a heartier option, serve it alongside falafel or use it as a filling in pita bread, adding some hummus for a delicious Mediterranean wrap.

If you're looking for a light lunch or snack, consider adding a protein like chickpeas or cooked quinoa to boost the dish. This not only enhances its nutritional profile but also transforms your tabbouleh into a balanced meal that keeps you satisfied longer.

Questions About Recipes

→ Can I make this dish ahead of time?

Yes! It tastes even better after sitting for a few hours or overnight in the fridge.

→ Is this recipe gluten-free?

Absolutely! By using riced cauliflower instead of bulgur, it’s perfect for those with gluten sensitivities.

→ What can I substitute for parsley?

Cilantro can make a great substitute for parsley if you enjoy its flavor.

→ How long does this tabbouleh last in the fridge?

It will last about 3-4 days in an airtight container.