Cauliflower Tabbouleh Salad

This easy cauliflower tabbouleh salad recipe made with hemp hearts is keto, gluten free, grain free, and a delicious healthy vegan side dish!

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Cauliflower Tabbouleh

This cauliflower tabbouleh is healthy, light, bright, cool, and refreshing, which makes it a wonderful salad for a summer barbecue, potluck, or picnic, and a perfect addition to a mezze platter. However, it is great served any time of the year and it is super versatile! Tabbouleh is a great make-ahead side dish or appetizer that pairs well with many things and can enhance a meal with its bright flavors. 

Tabbouleh, or tabouli, is a Middle Eastern salad traditionally made with bulgur wheat and fresh herbs. However, to make this a low-carb and grain-free tabbouleh recipe, I made my cauliflower tabbouleh with no bulgar. I replaced the bulgur wheat with riced cauliflower and added hemp hearts for a plant-based complete protein source with zero net carbs. This variation of tabbouleh fits into more diets than authentic Lebanese tabbouleh. Plus, it’s a great way to eat more veggies!

What to Eat with Tabbouleh

Tabbouleh can be eaten with romaine lettuce leaves for a simple, healthy, low-carb appetizer or snack. Tabbouleh can be served on a mezze platter with other condiments like hummus, tahini, and tzatziki along with pita and fresh veggies. You can also choose your choice of protein to eat with tabbouleh, whether it be a plant-based protein like this Healthy Falafel or easy Baked Tofu, or served with seafood or chicken.  I have listed some additional ideas of what to eat with tabbouleh below.

• Carrot Hummus
• Cedar Plank Salmon
• Chicken Kebabs
• Classic Hummus
• Pumpkin Hummus
• Roasted Shrimp
• Sunflower Tahini
• Tilapia
• Tzatziki

Low Carb Tabbouleh Ingredients

These low-carb tabbouleh ingredients are grain-free, gluten-free, keto-friendly, healthy, and packed with nutrients. I used all fresh organic ingredients to make my tabbouleh, but you can use what you have available.

• cauliflower – finely riced or grated fresh cauliflower. I would not recommend using frozen cauliflower since it can become mushy.
• parsley – finely chopped fresh flat-leaf parsley or curly parsley. I have used both, and while both are good, I lean toward the flavor of curly parsley when it comes to tabbouleh.
• mint – finely chopped fresh mint. The mint makes this salad so refreshing.  
• tomatoes – I used organic grape tomatoes but you can also use cherry tomatoes or diced Roma tomatoes.
• hemp hearts – hulled hemp seeds have zero net carbs, and are a complete protein, meaning they have all 9 essential amino acids, plus they are rich in fiber and omega 3’s! This ingredient is optional, but with all the health benefits, I highly recommend adding it, and feel free to sprinkle in as much as you would like!
• onions – green onions, finely chopped. you can also toss in some finely chopped red onion as an alternative.
• garlic – fresh cloves of garlic finely minced.
• olive oil – I recommend using a good quality organic EVOO.
• lemon juice – fresh lemon juice is best.
• salt and pepper – I used fine Himalayan pink salt and freshly ground black pepper. You can also add a pinch of crushed red pepper for a little spice.

How to Make Cauliflower Tabbouleh with Hemp Hearts

To make this cauliflower tabbouleh with hemp hearts, you can use store-bought pre-riced fresh cauliflower or rice cauliflower florets in a food processor. I prefer finely grated cauliflower rice for this recipe.

First, heat 1 tablespoon of oil in a large skillet over medium heat. Add the riced cauliflower to the pan and cook for 3 – 4 minutes. or until tender, stirring occasionally. Add the minced fresh garlic to the pan, stir, and cook for 1 minute. Transfer the cauliflower to a large mixing bowl and allow it to cool completely.

While the cauliflower is cooling, prepare the rest of the ingredients. Make sure the fresh herbs are dry before chopping to prevent soggy tabbouleh. I also discard some of the tomato seeds for the same reason. 

As an alternative, you can also make a raw tabbouleh salad by using uncooked fresh cauliflower rice and garlic for a crunchier salad.  

Combine the cooled riced cauliflower, garlic, and hemp hearts with the chopped parsley, mint, tomatoes, onions, olive oil, and lemon juice. Season with salt and pepper to taste, with a pinch of crushed red pepper if desired. I use a mixing bowl with a lid and refrigerate it for at least 30 minutes before serving. It gets even better after sitting, allowing the flavors to meld. Serve tabbouleh chilled or at room temperature and enjoy!

Tabbouleh Storage: Cover and refrigerate the tabbouleh for up to 2 – 3 days in an air-tight container.

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