Cauliflower Tabbouleh makes a great gluten-free and low-carb alternative to the traditional Middle Eastern classic. We have sautéed riced cauliflower for extra nuttiness and added Za’atar for extra delicious flavour.
I just love a good Tabbouleh salad it is full of fresh flavour. We have taken all the traditional ingredients that make up this classic salad and replaced the bulgur with sautéed riced cauliflower.
We have also added some Za’atar and replaced the onion with a sweet yellow pepper instead, altogether making a gorgeous aromatic salad with loads of flavour in each forkful.
❤️ What I Love About This Salad ❤️
The pleasant nutty flavour and aroma that sautéing the cauliflower gives and adding Za’atar a delectable Middle Eastern spice blend that adds a beautiful earthiness and crunch.
You Will Need
⏰ Time Saving Tip: Buy riced cauliflower from your supermarkets (Coles and Woolworths in Australia or Trader Joe’s in the US).
Step-by-Step Instructions
Step 1 - Rice Cauliflower
Wash your cauliflower thoroughly and pat dry. Remove the leaves and core then discard.
Then cut into manageable pieces, add to your food processor with the s-blade attachment until it looks like rice.
Alternatively, cut into manageable chunks and grate using the biggest holes on a box grater.
Make sure that your cauliflower is riced evenly.
Step 2 - Sauté Riced Cauliflower
Place a large non-stick frypan on medium to high heat and add two tablespoons of oil. Your pan and oil need to be HOT for the cauliflower to develop its nutty taste.
Once the oil is hot add your cauliflower in batches and sauté until golden, add more oil as needed (approximately 5 minutes each batch).
Add all the batches back into the pan then add the Za’atar, stir through the cauliflower to release the aroma (approximately 2 minutes). Take off the heat and add to a mixing bowl to cool.
How to Prepare It in the Microwave:
- If you prefer you prefer your cauliflower to be white then just prepare it in the microwave.
- Add riced cauliflower to a microwave-safe bowl toss with 1 tablespoon oil and season a pinch of salt.
- Toss well then cover with plastic wrap and microwave on high for 3 minutes.
- Remove the plastic wrap (be careful not to burn yourself with the escaping steam) then allow to cool.
Step 3 - Prepare Veg
Wash all your vegetables and pat dry.
Trim the cucumber then cut it into a small dice.
Remove the core from the tomato and cut it into small dice.
Finally, remove the core and seeds from the yellow bell pepper/capsicum and dice.
Step 4 - Chop Herbs
Wash your herbs, shake to remove excess water, remove the stems then chop roughly.
Step 5 - Assemble Salad
Place everything in a large mixing bowl, add the oil and lemon juice, season with some sea salt and cracked black pepper.
Toss well to combine, taste and adjust seasonings according to your liking.
Arrange in a salad bowl and keep chilled until you are ready to serve.
Serving Suggestions 🍽
A beautiful salad to serve with grilled meats, tagines or casseroles. Or great with lamb kofta or Middle Eastern eggplant and chickpea stew.
Tips and Questions
What is Za’atar and What Can I Use Instead?
- It is a popular Middle Eastern spice blend made with dried thyme, cumin and coriander powder, sesame seeds, spices and sumac.
- You should be able to find it in the international food aisle in most larger supermarkets or from Middle Eastern specialty shops. But it is fairly easy to make, try our recipe!
- If you are not a fan of Za’atar, then leave it out altogether or replace it with a tablespoon of toasted sesame seeds.
Can I Make It Ahead?
- Absolutely, another salad that genuinely benefits from being made several hours in advance as the flavours will meld together beautifully.
- The leftovers are great for several days in the fridge.
How to Meal Prep It
- This is a super packable salad that makes a perfect choice for weekday lunches.
- Just make up your salad and portion it into individual containers.
- To increase the satiety of this salad, add your favourite protein, great with grilled chicken, falafel or chickpeas.
Recipe Card
Equipment
- Food Processor
Ingredients
- 1 small head cauliflower or 5 cups cauliflower rice (approximately 500 grams)
- 3 tbsps olive oil to sauté cauliflower
- 2 medium truss tomatoes (approximately 320 grams)
- 1 medium Persian or Lebanese cucumbers (approximately 120 grams)
- 1 medium yellow capsicum/bell pepper (approximately 200 grams)
- 1 bunch flat-leaf parsley to make 1 cup chopped
- ½ bunch mint to make ½ cup chopped
- 3 tbsps olive oil
- ¼ cup lemon juice
- Sea salt & cracked black pepper
Instructions
- Wash your cauliflower thoroughly and pat dry. Remove the leaves and core then discard. Then cut into manageable pieces, add to your food processor with the xx attachment until it looks like rice. Alternatively, cut into manageable chunks and grate using the largest holes on a box grater.
- Place a large non-stick frypan on medium to high heat and add two tablespoons oil. Once the oil is hot, add your cauliflower in batches and sauté until golden, add more oil as needed (approximately 5 minutes each batch).
- Add all the batches back into the pan then add the Za’atar, stir through the cauliflower to release the aroma (approximately 2 minutes). Take off the heat and add to a mixing bowl to cool.
- Wash all your vegetables, pat dry, trim your vegetables and then dice them
- Wash your herbs, shake to remove excess water, remove the stems and chop roughly.
- Place everything in a large mixing bowl, add the oil and lemon juice, then season. Toss well to combine, taste and adjust seasonings according to your liking.
- Arrange in a salad bowl and keep chilled until you are ready to serve.
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