Tabbouleh is a beloved dish packed with fresh herbs, citrus, and bold spices. Traditionally made with bulgur wheat, this version swaps in riced cauliflower for a nutrient-rich, grain-free alternative.
It’s a light and refreshing salad that fits perfectly into the DASH diet, offering a balanced mix of vegetables, healthy fats, and seasonings that enhance flavor without relying on excess salt.
Why Choose Cauliflower?
Cauliflower is a versatile vegetable that easily absorbs the flavors of herbs, citrus, and spices. It’s low in carbohydrates while being rich in fiber, antioxidants, and essential nutrients.
Swapping cauliflower for bulgur wheat in this salad increases its vegetable content while keeping it light and easy to digest. The texture remains satisfying, making it a fantastic alternative for those following a gluten-free or grain-free diet.
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Health Benefits of This Salad
This dish is packed with nutrient-dense ingredients that support overall health. It aligns well with the principles of the DASH diet, which focuses on heart-healthy foods, reducing sodium intake, and increasing fiber and potassium-rich vegetables.
- Cauliflower provides fiber, vitamin C, and antioxidants that support digestion and immunity.
- Olive oil is a key component of Mediterranean and heart-healthy diets, offering monounsaturated fats that support cardiovascular health.
- Lemon juice and zest add brightness and vitamin C, which helps with iron absorption and immune function.
- Parsley and mint deliver fresh, vibrant flavors while adding anti-inflammatory and digestive benefits.
- Turmeric and cumin provide anti-inflammatory properties that support joint and overall health.
A Perfect Fit for Any Lifestyle
One of the best aspects of this cauliflower tabbouleh salad is its flexibility. Whether you’re looking for a light lunch, a flavorful side dish, or a meal prep-friendly recipe, this dish fits seamlessly into your routine.
It’s naturally gluten-free, dairy-free, and vegan, making it accessible to a variety of dietary needs.
This salad is also a great choice for those focusing on reducing processed grains and incorporating more vegetables into their diet. The DASH diet emphasizes plant-based foods, and this dish provides a delicious way to add more vegetables to daily meals without sacrificing flavor.
How to Serve It
This cauliflower tabbouleh salad can be enjoyed on its own or paired with other dishes for a more substantial meal. Here are some great serving ideas:
- As a refreshing side dish alongside grilled chicken or fish
- Wrapped in lettuce leaves for a light, handheld option
- Served with hummus and whole-grain pita for a Mediterranean-inspired plate
- Topped with chickpeas or feta cheese for added protein and richness
Meal Prep & Storage Tips
This salad keeps well in the refrigerator for up to three days, making it an excellent option for meal prep. The flavors deepen over time as the herbs and spices meld together.
To keep it fresh, store it in an airtight container and give it a quick stir before serving.
If making it ahead of time, consider adding the cucumbers and tomatoes just before serving to maintain their crisp texture. You can also prepare the cauliflower rice in advance and keep it refrigerated for easy assembly when needed.
A Flavorful, Nutritious Choice
This cauliflower tabbouleh salad is more than just a delicious dish—it’s a smart choice for anyone looking to eat healthier while still enjoying vibrant, satisfying flavors. The combination of fresh herbs, citrus, and spices makes every bite refreshing, while the cauliflower provides a light yet filling base.
It’s easy to prepare, packed with nutrition, and bursting with fresh Mediterranean-inspired flavors.
DASH Diet Cauliflower Tabbouleh Salad
Ingredients
- ¼ cup extra-virgin olive oil
- ¼ cup fresh lemon juice
- Zest of 1 lemon
- 3/4 teaspoon kosher salt
- ½ teaspoon ground turmeric
- ¼ teaspoon ground coriander
- ¼ teaspoon ground cumin
- ¼ teaspoon black pepper
- ⅛ teaspoon ground cinnamon
- 1 pound riced cauliflower
- 1 English cucumber diced
- 12 cherry tomatoes halved
- 1 cup fresh parsley chopped
- ½ cup fresh mint chopped
Instructions
- In a large mixing bowl, whisk together the olive oil, lemon juice, lemon zest, salt, turmeric, coriander, cumin, black pepper, and cinnamon until well blended.
- Stir the riced cauliflower into the dressing mixture, ensuring it is evenly coated.
- Add the diced cucumber, halved cherry tomatoes, chopped parsley, and fresh mint to the bowl. Gently toss everything together until well combined.
- Let the salad sit for a few minutes to allow the flavors to meld before serving.
Notes
- For a more textured cauliflower base, pulse fresh cauliflower florets in a food processor instead of using pre-riced cauliflower.
- Serve chilled or at room temperature for the best flavor.
- This salad pairs well with grilled fish or lean proteins for a balanced DASH diet meal.
Nutrition
Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.