I recently discovered a delicious Lebanese keto cauliflower tabbouleh recipe that I can’t get enough of. It’s a refreshing and healthy twist on the traditional tabbouleh salad. It’s perfect for those following a low-carb or keto diet.
I first tried this dish during a light lunch with my girlfriend at a Lebanese restaurant in Denver. We were both blown away by how flavorful and satisfying it was. I knew I had to recreate it at home. After a bit of experimentation, I’ve finally nailed down the perfect recipe that I’m excited to share with you.
The dish was brought to our table by a young Lebanese waitress, who explained that instead of using bulgur wheat, this version of tabbouleh uses finely chopped cauliflower. She also pointed out the other ingredients, including fresh parsley, mint, tomatoes, and onions, all mixed with a tangy lemon dressing.
The cauliflower in this dish adds a nice crunch and texture, and the flavors of the herbs and vegetables blend perfectly. It’s a great option for those following a keto or low-carb diet, as it’s low in carbs but high in flavor.
As I was sitting in the restaurant, enjoying my Lebanese keto cauliflower tabbouleh, suddenly a commotion broke out at the table next to us. I looked over and saw a heated argument between a customer and one of the waiters over an insufficient service.
After enjoying the delicious tabbouleh at that restaurant, I couldn’t resist the urge to request the recipe from the chef. Once the commotion settled, I approached the chef and asked if he would be willing to share the recipe with me. To my delight, he agreed without hesitation.
The chef explained that the key to the dish was the use of cauliflower bulgur instead of traditional bulgur wheat, making it keto-friendly. He also shared that the dish was packed with flavor from the combination of fresh herbs and vegetables. According to the chef, the ingredients contained: cauliflower bulgur, curly parsley, mint leaves, scallions, tomatoes, English cucumber, lemon juice, extra-virgin olive oil, sea salt, and ground black pepper.
He then explained the steps to prepare the dish, which I carefully noted down. With the recipe in hand, I couldn’t wait to try making it myself.
When I make this tabbouleh, I like to pair it with other keto-friendly dishes to create a complete meal. Here are some of my favorite dishes that go well with this salad:
- Grilled chicken: A juicy piece of grilled chicken breast or thigh is the perfect protein to pair with this salad. The smoky flavor of the chicken complements the fresh flavors of the tabbouleh.
- Roasted vegetables: Roasting vegetables like zucchini, eggplant, and bell peppers brings out their natural sweetness and adds a nice texture to the meal. Plus, roasted vegetables are a great source of fiber and vitamins.
- Cauliflower rice: If you want to keep the cauliflower theme going, try serving the tabbouleh with some cauliflower rice. It’s a low-carb alternative to traditional rice and soaks up the flavors of the salad nicely.
- Greek yogurt: A dollop of Greek yogurt on top of the tabbouleh adds a creamy texture and tangy flavor. Plus, it’s a great source of protein.
Ingredients:
- 2 cups of cauliflower bulgur
- 1 1/2 bunches of curly parsley, finely chopped
- 15 large mint leaves, finely chopped
- 3 scallions (green onions), finely chopped
- 2 medium tomatoes, small dice
- 1/2 English cucumber, small dice
- 1/4 cup of lemon juice, (approx 2 lemons)
- 1/3 to 1/4 cup of extra-virgin olive oil
- Sea salt, to taste
- Freshly ground black pepper, to taste
How To Make Lebanese Keto Cauliflower Tabbouleh?
- To make this delicious and healthy keto cauliflower tabbouleh, start by cutting the head of cauliflower into smaller florets. Then, pulse the florets a few times in a food processor until the cauliflower resembles larger grains of rice or bulgur. Keep in mind that if you prefer a more traditional tabbouleh, you can use bulgur instead of cauliflower, but the dish will no longer be grain-free.
- Next, combine all of the ingredients and gently toss to combine. Be sure to taste for seasoning, adjusting the lemon, olive oil, and/or salt and pepper as needed. If you decide to omit the olive oil, use a bit less lemon juice, otherwise, the salad will be too tart. Keep in mind that a traditional tabbouleh salad is made with olive oil, which provides a lovely balance to the lemon juice and overall salad.
- If you plan to prepare the salad ahead of time, it’s best to keep all of the ingredients separate until you’re ready to serve. This will prevent the salad from becoming water-logged and soggy. When you’re close to serving, simply toss and season with salad.
Health Benefits of Lebanese Keto Cauliflower Tabbouleh
I am excited to share with you the health benefits of this tabbouleh. This dish is not only delicious but also packed with nutrients that can benefit your health.
Cauliflower is the main ingredient in this dish and is a great source of fiber, vitamins, and minerals. It is low in calories and carbohydrates, making it an excellent choice for those following a keto diet.
The parsley used in this dish is also a great source of vitamins, particularly vitamin K, which is important for bone health. It also contains antioxidants that can help reduce inflammation in the body.
Lemon juice is another key ingredient in the keto tabbouleh. It is rich in vitamin C, which is essential for a healthy immune system. It also aids in digestion and can help detoxify the body.
Additionally, this dish includes other vegetables such as tomatoes and cucumbers, which are both low in calories and high in fiber. They can help promote satiety and aid in weight loss.
Overall, the cauliflower tabbouleh is a nutritious and delicious dish that can benefit your health in many ways.
Tips for Making the Perfect Lebanese Keto Cauliflower Tabbouleh
As someone who has made this salad several times, I have learned a few tips and tricks that can help you make the perfect dish every time.
Firstly, it’s important to use fresh ingredients. The parsley and mint should be fresh and vibrant, not wilted or browned. The same goes for the cauliflower – make sure it’s fresh and not starting to turn yellow.
When prepping the cauliflower, make sure to chop it finely so that it resembles the texture of bulgur wheat. This will help it blend in with the other ingredients and give the dish a more authentic feel.
Next, when mixing the ingredients, be sure to use a light touch. You don’t want to overwork the ingredients and end up with a mushy mess. Gently combine the ingredients until everything is evenly distributed.
Finally, when it comes to seasoning, start with a small amount of salt and lemon juice, and adjust to taste. You can always add more, but it’s difficult to take it away once it’s been added.
Conclusion
I thoroughly enjoyed making and tasting this Lebanese keto cauliflower tabbouleh recipe. It’s a perfect dish for those who want to enjoy the traditional flavors of tabbouleh while keeping their carb intake low.
By using cauliflower instead of bulgur wheat, this recipe is not only low-carb but also gluten-free. The combination of fresh herbs, juicy tomatoes, and tangy lemon juice gives this dish a refreshing and zesty flavor.
The addition of avocado and feta cheese adds a creamy and savory element to the dish, making it more filling and satisfying. Overall, this recipe is a great option for those following a low-carb or gluten-free diet.
I highly recommend giving this recipe a try. It’s easy to make, packed with flavor, and a great way to incorporate more vegetables into your diet. Plus, it’s a perfect dish to bring to a summer potluck or BBQ.
I hope you enjoy making and eating this Lebanese keto cauliflower tabbouleh recipe as much as I did!
By the way, this salad is a great side dish for keto chicken shish kebab.
Get its recipe now (by clicking the image below).
