Roasted Cauliflower Tabbouleh Salad

This cauliflower tabbouleh salad is a low-carb, grain-free alternative to classic tabbouleh. It is made with roasted cauliflower, raw cucumber and red pepper, a generous amount of fresh herbs, and comes with a simple lemony dressing. Healthy, delicious and easy to make.

This cauliflower tabbouleh salad is a delicious, gluten free version of the classic bulgur wheat-based tabbouleh. It's filled with delicious, healthy ingredients and comes together very quickly.

Cauliflower is a fantastic alternative to bulgur wheat. It's low in calories, high in vitamins, minerals and a good source of fibre. One portion of tabbouleh with cauliflower contains only approx. 43 calories and 10 grams of carbohydrates.

The combination of the subtle, nutty flavour of cauliflower, sweet red pepper, refreshing cucumber and herbs together with the zesty dressing create a delicious blend of flavours and textures.

Cauliflower tabbouleh salad ingredients and substitutions

• Cauliflower: make sure your cauliflower is firm and pale, with no signs of softness or discoloration.
• Fresh parsley: I like to use Italian parsley which has more delicate, softer leaves than flat-leaf parsley, but the choice is yours.
• Fresh mint: I add a small handful of fresh mint leaves, and about 3 times as much parsley, but you can change this ratio if preferred.
• Onion: I used red onion, but white onion or scallions/spring onions are good alternatives.
• Cucumber: adds freshness and texture.
• Red pepper: adds texture and colour. Use either red bell pepper or sweet pointed red pepper.
• Lemon: I used both the juice as well as zest for more flavour.
• Oil: Either vegetable or olive oil (I recommend a mild variety) will work.
• Honey: use maple syrup instead if preferred.
• Salt and pepper: bring all the flavours together.

Step-by-step recipe instructions

1.Preheat the oven to 400 F/200 C/180 fan/gas mark 6. Line a large baking sheet with parchment paper.

2. Roast cauliflower: Spread the cauliflower florets on top of the baking sheet and coat with approx. 1 tablespoon of oil or mist with cooking spray. Roast in the centre of the oven for 20 minutes. Remove from the oven and set aside to cool. In the meantime prepare the rest of the ingredients.. 

3. Make dressing: Stir together the oil, lemon juice and zest, honey and salt. Set aside.

4. Chop herbs: Place the parsley and mint in the small bowl of your food processor, add half of the dressing mixture and pulse until the herbs are very finely chopped. Set aside.

5. Chop cauliflower: Place the roasted cauliflower (once cooled) in the food processor (the large bowl) and pulse until crumbly (not quite as fine as cauliflower rice). Be careful not to overblend.

• TIP: I recommend using a food processor as it's quick, easy and produces great results, but you can chop the cauliflower by hand if preferred.

6. Assemble: Place the cauliflower in a large mixing bowl, add the chopped herbs, remaining dressing, cucumber, pepper and onion. Add black pepper to taste and stir thoroughly. Adjust the seasoning if needed, cover and chill for 30 minutes, if possible, before serving.

• TIP: Scatter a handful of pomegranate seeds over the salad for a fruity twist before serving (optional).

How to serve tabbouleh salad with cauliflower

This low-carb cauliflower tabbouleh can be enjoyed alongside falafels, hummus and with pita bread. It also makes a great summer bbq dish, perfect with grilled meat, fish (grilled salmon) or chicken (such as yogurt marinated chicken, spiced crispy chicken legs and sheet pan chicken thighs). 

Variations

This cauliflower tabbouleh salad is versatile and you can customize it by adding the following:

• Protein: add chickpeas, rotisserie chicken or crumbled feta.
• More vegetables: such as tomatoes, garden peas, radishes, grilled zucchini or eggplant.
• Carbs: these can include cooked quinoa (to keep the salad gluten free, if required), couscous, orzo pasta or even bulgur wheat (use in combination with the cauliflower).

• TIP: You may want to double the dressing ingredients if using any of the above optional add-ins.

Can I use raw cauliflower

I do not recommend it. Although raw cauliflower can be used in salads I do not think it's the best fit for this cauliflower tabbouleh.

Roasted cauliflower tastes a little sweeter, more nutty and has a softer texture than raw, which makes it ideal to pair with the robust texture and freshness of the herbs.

What can I make ahead

You can prepare the cauliflower in advance - roast then chop it in the food processor, cover and refrigerate it overnight.

You can also make the dressing and keep it refrigerated in a little jar for up to 5 days.

Top tips

• Be careful not to overblend the cauliflower - it should have the texture of coarse crumbs (not quite as fine as cauliflower rice).
• To save time prepare the dressing and the rest of the ingredients while the cauliflower is in the oven (or cooling).
• Chill for 30 minutes before serving, if possible.
• This cauliflower tabbouleh salad can be made up to 2 hours ahead. Leftovers can be covered and refrigerated for up to 2 days.
• Not suitable for freezing.

Related salad recipes

• Creamy Curried Roasted Cauliflower Salad
• Raw Broccoli Pasta Salad
• Roasted Beet Carpaccio

See also these other easy, delicious salad recipes!

Recipe

Keep in touch!

If you make this cauliflower tabbouleh salad recipe I'd love to know how it turned out for you. Let me know in the comments below, thanks!

Follow me on Facebook, Instagram and Twitter for regular recipe updates! Or you could subscribe to this blog and receive all my latest recipes right in your mailbox!