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Cauliflower Tabbouleh

Updated: Mar 5

Skip the bulgar wheat and food process cauliflower to make a fabulous vegetable Tabbouleh! You can find out more at

Parsley, one of the main ingredients in this recipe is absolutely one of the most powerful disease-fighting food plants known. Only 1/2 cup of the chopped fresh herb contains 108% of the body's daily need for Vitamin A, 53% of daily need for Vitamin C, and 547% of daily need for Vitamin K. It is also rich in a variety of antioxidants known to reduce risk of lung disease, heart disease, diabetes, and cancer. Parsley is often included in recipes as a garnish, but this particular recipe, a spin on Tabbouleh traditionally made with bulgar wheat, pairs it with cauliflower for a healthful and tasty salad. This salad is good served with hummus and a warmed pita or flatbread.

Add 4-5 cloves of garlic rather than the 2 this recipe calls if you'd like an extra kick. Roast all of or a portion of the garlic to mellow it and lend a nutty flavor to the salad. Fresh vine-ripened tomatoes are best, but well-drained canned tomatoes can be used, particularly the "fire-roasted" varieties.


  • 1 small head cauliflower (3 cups of cauliflower bits after processed in the food processor - pulse it in the processor so it won't turn mushy, or grate on a hand-held box grater. It should be about the consistency of rice.)

  • 2 -3 cups parsley leaves and tender stems, diced fine

  • 1 cup mint leaves (optional), diced fine

  • 1/2 cup chopped green onions (can substitute yellow or red onion, diced fine)

  • 2 (or more to taste) cloves fresh garlic, minced

  • 3/4 cup finely chopped ripe tomatoes (or canned diced tomatoes, drained well and chopped a little finer)

  • 1 cup finely chopped cucumber

  • 1/2 tsp salt (or to taste)

  • Fresh grated black pepper (to taste)

  • 3 tbsp lemon juice

  • 1/3 cup extra virgin olive oil


  1. Cut the small head of cauliflower into florets and place them in a food processor.

  2. Pulse until they are broken down into a rice-like consistency.

  3. Transfer to a bowl.

  4. Add the parsley, mint, garlic and onions to the food processor and pulse until everything is broken down into small bits, or finely dice with a French knife and a litle patience).

  5. Transfer to the bowl with the cauliflower bits.

  6. Add the chopped tomatoes and cucumber to the bowl.

  7. Add the lemon juice and extra virgin olive oil.

  8. Season to taste with salt and pepper.

  9. Leave the salad to sit for approximately 10-15 minutes before serving.

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