Grain-Free Cauliflower Tabbouleh


If you’re looking for more fun ways to substitute grains/carbs, you are in luck. I have one more recipe up my sleeve: Cauliflower Tabbouleh.

That’s right, cauliflower steps up to the plate in this recipe as a pinch hitter for bulgur wheat. Can you tell I’m really ready for baseball season to start up? Only 16 days until Pitchers and Catchers, but I digress, let’s talk tabbouleh.

The key is to grind the cauliflower into a fine texture – like rice or even smaller. The fresh herbs and lemon really pop, while the cauliflower gives the dish some body. The flavor is very similar to the “real” thing and I didn’t miss the bulgur wheat at all.

Cauliflower is a humble vegetable, but maybe it does, in fact, deserve time in the spotlight.

Cauliflower Tabbouleh
Serves 6


  • 1 small head of cauliflower
  • ½ cup cucumber, finely chopped
  • 2 cups fresh parsley, minced
  • 2 Tablespoons fresh mint, minced
  • ½ cup cherry tomatoes, diced
  • ¼ white onion, minced
  • Juice of 1 lemon
  • 3 Tablespoons Extra Virgin Olive Oil
  • Salt and black pepper, to taste


  1. Cut the cauliflower to remove the stem and then chop into pieces small enough to fit into your food processor.
  2. Place the cauliflower in a food processor and pulse until the cauliflower pieces turn into “cauliflower rice”. Do this in batches. You don’t want to overcrowd your food processor.
  3. In a large bowl, combine 2 cups of the cauliflower “rice” with the finely chopped cucumber, minced parsley and mint, diced cherry tomatoes.
  4. Season with salt and pepper.
  5. Stir in the lemon juice and extra virgin olive oil.
  6. Serve.

Serving suggestions

  • Fill individual endive leaves with a couple of tablespoons of the tabbouleh for a beautiful and easy to eat presentation.
  • You know what goes perfectly with cauliflower tabbouleh? Cauliflower hummus. Get that recipe here.


Join the Conversation

  1. Another cauliflower idea I've never thought of, or heard of before! Why not? It sounds delicious, healthy and different..

  2. Always happy to share creative and delicious ideas.

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