Description
Mediterranean-inspired cauliflower tabbouleh reinvents classic Lebanese salad with low-carb magic. Crisp riced cauliflower mingles with fresh herbs, creating a light, zesty dish perfect for keto dieters seeking delicious nutrition.
Ingredients
Scale
Vegetable Base:
- 225g / 1 ½ cups cauliflower rice (fresh or frozen, unsalted)
- 3 medium Roma tomatoes, finely diced (about 225g / 1 ½ cups)
- 1 medium cucumber, finely diced (about 225g / 1 ½ cups)
- 2 green onions, thinly sliced
Herbs and Seasonings:
- 4 tablespoons fresh mint, chopped
- 1 bunch curly parsley, chopped (about 30g / 1 cup packed)
- ½ teaspoon garlic powder
- ½ teaspoon sea salt (plus more to taste)
- ¼ teaspoon black pepper
Dressing and Protein:
- 30g / ¼ cup hemp hearts
- 3 tablespoons extra virgin olive oil
- 3 tablespoons lemon juice
Instructions
- Transform fresh cauliflower into rice-like texture by pulsing in a food processor until it resembles fine, granular grains. Lightly steam or sauté for 2-3 minutes to soften, then spread on a plate to cool completely.
- Meticulously dice ripe tomatoes and crisp cucumber into uniform, small cubes approximately 1/4 inch (0.6 centimeters) in size. Finely mince fresh mint and parsley leaves, creating delicate herb confetti.
- Slice green onions into thin, diagonal rings, ensuring maximum flavor dispersion. Transfer all chopped ingredients into a spacious mixing vessel.
- Sprinkle hemp hearts generously over the vegetable mixture, allowing these nutrient-dense seeds to integrate seamlessly with the chopped produce.
- Craft a vibrant dressing by whisking extra virgin olive oil, freshly squeezed lemon juice, aromatic garlic powder, mineral-rich sea salt, and freshly ground black pepper in a separate small bowl until harmoniously combined.
- Gently cascade the prepared dressing over the cauliflower and vegetable blend. Use a folding motion to ensure even coating, preventing ingredient compression.
- Taste and calibrate seasoning, adding additional salt, pepper, or lemon juice as needed to achieve a balanced flavor profile.
- For optimal taste development, cover the tabbouleh and refrigerate for 30-45 minutes, allowing ingredients to marinate and flavors to meld together before serving.
Notes
- Give herbs a quick rinse to remove any dirt or grit that might hide in the leaves, ensuring a clean, fresh base for your tabbouleh.
- Chop parsley and mint with a sharp knife to release their aromatic oils, creating a more vibrant and flavorful dish.
- Massage lemon juice into the cauliflower rice gently to help break down the texture and infuse citrusy brightness throughout.
- Store leftovers in an airtight container in the refrigerator for up to two days, keeping the flavors intact and ingredients crisp.
- Serve at room temperature to allow the herbs and vegetables to showcase their full, delicious potential.
- Prep Time: 15 minutes
- Cook Time: 5 minutes
- Category: Lunch, Dinner, Appetizer, Snacks
- Method: Steaming
- Cuisine: Middle Eastern
Nutrition
- Serving Size: 4
- Calories: 138 kcal
- Sugar: 2.6g
- Sodium: 1248mg
- Fat: 11.1g
- Saturated Fat: 4.7g
- Carbohydrates: 6.4g
- Fiber: 2.3g
- Protein: 4.8g
- Cholesterol: 0mg