Tabouleh Salad


If your diet allows, this is great with a low-carb bread like this one.    This recipe is Atkins Phase 1 Induction friendly.  Hemp seed hearts are very low in carbs and if substituted for the cauliflower as noted in the recipe below,  will taste even MORE like real tabouleh.  I had not yet discovered hemp hearts when I created this recipe and posted it here on the blog. 🙂  Here’s some great info on this nutritious food:


1 ½ c. coarsely chopped parsley (virtually a whole bunch)

¼ c. coarsely chopped fresh mint

1 finely minced green onion

1 c. grated/riced raw cauliflower (or 1/2 c. hemp hearts is even better, if you have them)

2 seeded plum tomatoes, chopped

1 T. fresh lemon juice

1 small clove garlic, minced

4 T. extra virgin olive oil

pinch salt and black pepper

DIRECTIONS: Grate or process cauliflower to tiny grains and place in mixing bowl.  Seed and chop tomatoes.  Add all remaining ingredients and stir.  Can serve at room temperature or chill.

VARIATION:  If in Atkins Phase 2, I recommend using low-carb hemp seed hearts (½ c.) instead of the grated cauliflower for a grainy taste similar to bulghur wheat for a more authentic flavor on this classic dish.

NUTRITIONAL INFO: Makes 4 servings, each with:

147 calories, 13.85 g  fat, 5.73 g  carbs, 2.48 g  fiber, 3.25 NET CARBS, 1.9 g  protein, 27 mg sodium


11 thoughts on “Tabouleh Salad

  1. Really great. YUM!! I am so happy to keep finding new ways to use cauliflower to make fave dishes into low carb masterpieces!

    1. Can’t really taste the cauli in this recipe, but it was important for the visual appearance of Tabouleh IMO. Hope you like this salad when/if you decide to give it a try.

      1. one cup of cauliflower after it’s been grated, right? (not one cup before grating, I assume).
        Would a cheese grater work for this purpose? if not, would you suggest one type, please?

        1. That should be 1 cup raw cauliflower pieces, then grate that amount up……so you’re only talking about 3-4 flowerettes. It’s not much, as you can see in the pic.

  2. Thank you so much for sharing this. I’ve made tabouleh several times, trying to find an acceptable substitute for the cracked wheat, but I never tried grated cauliflower. The texture is closest to the real thing and the taste is terrific. This is a great salad for taking to summer barbeques.

    1. Glad you liked it, Sandy. I do find the grated cauli an acceptable sub for the traditional grain here. My parsley is almost ready to harvest and I’m eagerly awaiting making up a batch of this soon. 🙂

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