Cauliflower Tabouli Salad

This grain-free take on the classic Lebanese dish uses nutrient-rich cauliflower instead of bulgur as one of the main ingredients.

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Tabouli, or tabbouleh, is an Eastern Mediterranean herb salad originally from Lebanon region that has expanded into many Middle Eastern cuisines.¹ It features parsley as the star ingredient, mixed with mint, tomato, onion, and spices, all tossed in olive oil and lemon juice. To capitalize on the benefits of this green-forward dish, we’ve created a grain-free Cauliflower Tabouli Salad that fits perfectly within a Paleo lifestyle.

One of the main ingredients in tabouli salad is bulgur, which is made from cracked wheat. Because grains are not part of The Paleo Diet®, we used riced cauliflower to get the same look and texture as bulgur but packed with more nutrients. Like other plants in the Brassicaceae family, cauliflower is a great source of glucosinolates—compounds with potential anti-inflammatory, antioxidant, and antitumor benefits.^2,3 Non-starchy vegetables like cauliflower are also rich in fiber, which supports digestive function and regulates blood sugar and cholesterol.

The type of cauliflower you use can affect which nutrients you’re getting as well. While classic white cauliflower contains its fair share of antioxidants, choline, and vitamin C, orange varieties may contain as much as 25% more beta-carotene and a bigger boost of vitamin C.^3,4 Meanwhile, purple varieties are high in anthocyanins, which may be protective against chronic disease.³ Aside from the health benefits, these vibrant variations will also add a pop of color to your Tabouli Salad.

Eat Cauliflower Tabouli on its own, as a side, or as a topping. Try it scooped into lettuce leaves, added to a power bowl, or topped on grain-free chicken chips. For a traditional Eastern Mediterranean meze, serve it with other Paleo-friendly small plates like chickpea-free hummus, grilled meats, and stuffed tomatoes.

TIPS:

Use a food processor to finely chop the herbs instead of cutting by hand.
If making fresh cauliflower rice, sauté finely chopped cauliflower in a pan with olive oil until softened.
Make 2-3 hours in advance or overnight for better flavor.

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References

Tabbouleh | Ingredients, Salad, Middle Eastern Cuisine, & Lebanon | Britannica. (2024). In Encyclopædia Britannica. https://www.britannica.com/topic/tabbouleh
Patra, S., Nayak, R., Patro, S., Pradhan, B., Sahu, B., Behera, C., Bhutia, S. K., & Jena, M. (2021). Chemical diversity of dietary phytochemicals and their mode of chemoprevention. Biotechnology Reports, 30, e00633. https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/glucosinolate
Sheng, X., Song, M., Wang, J., Yu, H., Shen, Y., Qiao, S., Lin, F., Du, S., & Gu, H. (2025). Integrated metabolomics and transcriptomics reveal the nutritional profiles and molecular mechanisms in colored cauliflowers. Food Bioscience, 71, 107156. https://doi.org/10.1016/j.fbio.2025.107156
Cohen, A. (2009, November 9). The Story Behind Orange Cauliflower. Saveur. https://www.saveur.com/article/Kitchen/The-Story-Behind-Orange-Cauliflower/