When the sun is shining, you want something fresh and light on your plate.
This Cauliflower Tabbouleh Salad is the perfect answer for your next summer picnic. It delivers all the bright, zesty flavors you love without the heavy grains. You will feel energized and satisfied after every single bite.
Why You’ll Love This Recipe
This dish is a total game-changer for anyone looking for a healthy reset. It swaps traditional bulgur for cauliflower to keep things low-carb and gluten-free. The texture is surprisingly crunchy and satisfying for the whole family.
It is also a massive time-saver because there is no cooking required. You can whip this up in just 20 minutes. It is perfect for busy afternoons when you want a nutritious meal fast.
Simple Method
Making this salad is as simple as pulsing and tossing. You just need a food processor to turn the cauliflower into fine grains. Even if you are a beginner, you can master this vibrant side dish. The dressing comes together with a quick whisk in a small bowl.
Ingredients You’ll Need
Most of these items are likely already in your kitchen or garden. Use fresh seasonal produce for the best flavor profile.
- 1 medium head cauliflower, cut into florets
- 2 cups fresh flat-leaf parsley, finely chopped
- 1/2 cup fresh mint leaves, finely chopped
- 3 medium Roma tomatoes, seeded and finely diced
- 1 small English cucumber, finely diced
- 3 green onions, thinly sliced
- 1/4 cup extra virgin olive oil
- 3 tablespoons fresh lemon juice
- 1 clove garlic, minced
- 1/2 teaspoon sea salt
- 1/4 teaspoon ground black pepper
Step-by-Step Directions
- Thoroughly dry the cauliflower florets to prevent sogginess.
- Place florets in a food processor and pulse until they reach the consistency of fine grains or bulgur wheat.
- In a large mixing bowl, combine the processed cauliflower, chopped parsley, mint, tomatoes, cucumber, and green onions.
- In a separate small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and pepper until fully emulsified.
- Drizzle the dressing over the salad and toss thoroughly to coat all ingredients.
- Serve immediately or refrigerate for 30 minutes to allow the flavors to integrate.
Best Ways to Enjoy It
Serve this salad chilled on a warm summer evening. It pairs beautifully with grilled chicken or lemon-herb salmon. You can also scoop it up with crisp cucumber slices for a snack. For a full Mediterranean spread, add a dollop of creamy hummus on the side.
Keep It Fresh
Store any leftovers in an airtight container in the fridge. This salad stays crisp and delicious for up to three days. The flavors actually improve after sitting for a few hours. I do not recommend freezing this dish as the vegetables will lose their crunch. Simply give it a quick toss before serving again.
Tips for Best Results
- Dry your cauliflower completely before pulsing to avoid a mushy texture.
- Do not over-process the cauliflower or it will turn into a paste.
- Use flat-leaf parsley instead of curly for a more authentic flavor.
- Remove the seeds from the tomatoes to keep the salad from getting watery.
- For a potluck, double the batch because it disappears quickly!
- Let the salad sit for 30 minutes to let the garlic infuse the oil.
- Add a pinch of lemon zest for an extra pop of citrus.
Ways to Switch It Up
- Add a handful of crumbled feta cheese for a salty, creamy kick.
- Toss in some chickpeas to add extra protein and fiber.
- Swap the Roma tomatoes for sun-dried tomatoes for a deeper flavor.
- In the spring, add some chopped radishes for extra crunch and spice.
Common Questions
Can I make this ahead of time?
Yes, you can make this a few hours before your event. The flavors meld together beautifully in the fridge. Just give it a quick toss before you set it out.
Is this recipe keto-friendly?
Absolutely, this is a wonderful choice for a keto lifestyle. It uses cauliflower instead of high-carb grains. It is light, filling, and very low in net carbs.
What if I don’t have a food processor?
You can use a box grater to create the cauliflower rice. Use the side with the large holes for the best results. It takes a little more effort but works perfectly.
I hope this refreshing salad brings a little sunshine to your table. It is the perfect way to enjoy fresh summer produce with your family. Happy cooking!
— Lidia
Ingredients
- 1 medium head cauliflower, cut into florets
- 2 cups fresh flat-leaf parsley, finely chopped
- 1/2 cup fresh mint leaves, finely chopped
- 3 medium Roma tomatoes, seeded and finely diced
- 1 small English cucumber, finely diced
- 3 green onions , thinly sliced
- 1/4 cup extra virgin olive oil
- 3 tablespoons fresh lemon juice
- 1 clove garlic , minced
- 1/2 teaspoon sea salt
- 1/4 teaspoon ground black pepper
Instructions
- Thoroughly dry the cauliflower florets to prevent sogginess.
- Place florets in a food processor and pulse until they reach the consistency of fine grains or bulgur wheat.
- In a large mixing bowl, combine the processed cauliflower, chopped parsley, mint, tomatoes, cucumber, and green onions.
- In a separate small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and pepper until fully emulsified.
- Drizzle the dressing over the salad and toss thoroughly to coat all ingredients.
- Serve immediately or refrigerate for 30 minutes to allow the flavors to integrate.
