Keto Cauliflower Tabbouleh

Keto Cauliflower tabbouleh recipe is not my invention, but an experiment that I did to recreate my favorite middle eastern tabbouleh. Just like the original dish, my cauliflower hemp tabbouleh is grainy, light and very very delicious. 

And it’s Keto + plant-based. That means no oil, and low in carb. Plus some protein - thanks to hemp seeds and nuts. 

Cauliflower rice is very versatile. This riced veggie can be used in making flavored rice, dips, and salads like this one. Some of other inspirations from the blog are:

• Cauliflower Hashbrown
• Cauliflower Patties
• Cauliflower Queso
• And fried rice where you can replace rice with cauliflower rice

And, here is how to make Instant pot cauliflower rice.

What is Tabbouleh?

Tabbouleh, if you don’t know, is a dish from the middle eastern province. Traditionally, wheat or broken wheat is used to make this hearty salad. Here I have a moong bean tabbouleh salad.

Waffle Tabbouleh Salad

But due to its high-carb content, tabbouleh is not Keto friendly. Therefore, I created this keto cauliflower tabbouleh. If you don’t know how to do cauliflower rice, here is a detailed recipe post. Again, it’s super easy to make cauliflower rice at home. But if you choose not to make your own, just use store-bought cauliflower rice for this recipe. 

How to make keto cauliflower tabbouleh?

Ingredients for keto cauliflower tabbouleh:

• To make cauliflower hemp tabbouleh, you will need 2 cups of cauliflower rice, 1 cup chopped cucumber, ½ cup chopped parsley, ¼ cup chopped cilantro, 1 tomato diced(½ cup), 1 small red onion diced, ½ to ¼ cup hemp seeds, roasted nuts of choice(I used 2 tablespoon roasted almonds and walnuts), ½ cup chopped berries or olive.
• For the dressing, ¼ cup grape wine vinegar, 2 tablespoon lemon juice, salt to taste and ½ teaspoon of stevia, 2 tablespoon water 
• To garnish - capers, olives, and cilantro 

Method to Make Keto Cauliflower Tabbouleh:

• In a large bowl add all the ingredients listed under salad ingredients. Mix well.
• Now mix together all dressing ingredients and strain. Keep in a salad decanter or jar.
• Pour dressing over the salad and mix well, give a good toss and serve immediately. 
• If you want to freeze or refrigerate the salad, don’t add the dressing. Always add the dressing right before serving.
• Enjoy! 
  

📖 Recipe

What is cauliflower rice?

Cauliflower rice is processed or minced cauliflower florets (raw or steamed) until they appear like small grains of rice or couscous. This is often used in a variety of recipes. 

How do you make cauliflower rice?

You can either make cauliflower rice in food processor, box grater or in the instant pot. Cut open a cauliflower head and cut small florets. Process in a food processor for 1 minute or more till the mixture looks like rice grains. Squeeze out excess moisture and use the riced cauliflower as it is or in different recipes. 

Is tabbouleh healthy?

Whether it is the real tabbouleh or my cauliflower-hemp version, this is a very healthy and fiber-rich salad. It’s just 120 calories for my cauliflower hemp tabbouleh. 

Can diabetics eat tabbouleh?

Absolutely. This cauliflower hemp seed tabbouleh is low in carb, rich in fiber and offer a good amount of protein. Therefore, it is healthy for a low-carb, Keto or diabetic diet. However, it is always advised to consult with your physician before adding a new dish to your diet. 

Do you eat tabbouleh hot or cold?

Tabbouleh is usually served at room temperature - neither chilled nor warm. However, people in the Middle East also make and serve warm tabbouleh too. My cauliflower tabbouleh recipe, however, tastes great when served fresh and cold.