“Cabbouleh” (Cauliflower Tabbouleh) Vegan, Gluten-Free

Cabbouleh

What the heck is “cabbouleh” you might be asking?

It’s my take on tabbouleh, the traditional Middle Eastern vegetable dish, but I’ve added an updated twist.

Instead of the usual bulgur wheat, which is cracked wheat, I’ve substituted “riced” cauliflower.

It is so light – yet filling and refreshing!

If you have any issues with wheat or gluten and are missing healthy dishes like tabbouleh, then this recipe will make your day.

My version of tabbouleh is also much lower in carbohydrates for those watching their carb intake.

In about 1 cup of regular tabbouleh, you’re talking about 40 grams of carbs. In my “cabbouleh”, you’re only looking at about 8 carb grams.

No more blood sugar roller coaster!

It tastes great all by itself but you could also spoon it onto endive leaves or top a bowl of it with a piece of grilled fish for a wonderfully simple dinner.

I usually make a bunch at once so I can enjoy it a few times during the week. I think it’s actually better the next day when the flavors have had time to meld a bit.

Feel free to experiment with the recipe as well. You might like more or less of certain things. It’s hard to mess this one up.

I hope you’ll try it and let me know what you think!

Serves 4-6

Ingredients

  • 1 medium raw cauliflower, riced
  • 1 medium tomato, small diced
  • 1 red bell pepper, de-seeded and small diced
  • 1/4 red onion, small diced
  • 2 cloves garlic, minced
  • 1/4 cup minced fresh parsley
  • 1 tablespoon minced fresh cilantro
  • 1 tablespoon minced fresh mint
  • 1 cucumber, de-seeded and small diced
  • 1/4 cup red wine vinegar
  • 1/4 cup extra virgin olive oil
  • salt and pepper to taste
  • optional ingredients – feta cheese crumbles, toasted pine nuts, or minced jalapeno

Directions

Using the grating attachment on your food processor, process all the raw cauliflower. You’re wanting little pieces of raw cauliflower about the size of cooked grains of rice. This creates most of the bulk for the recipe.

You may need to work in batches so dump out the riced cauliflower in to a large bowl as you go. If you don’t have a food processor, you can finely chop the raw cauliflower or use a box grater (this way can get messy).

After you’ve “riced” all the raw cauliflower and prepped the rest of your veggies, simply combine everything in the large bowl. Add any optional ingredients if you’re using them.

Keep refrigerated until ready to serve. Can be refrigerated for up to 3 days.

Enjoy!

Caitlin

 

 

-Caitlin Russell MS, RD, CLT

Cabbouleh

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Posted in Blog, Carbohydrates, Gluten Free, Meal Planning, Metabolism, Nutrition, Recipe, Recipe - Side, Weight Loss Tagged with: , , , , , , , , ,

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