Tabbouleh-Style Cauliflower Rice

cauliflower rice

Cauliflower Rice – A traditional dish from Levantine cooking, tabbouleh usually features bulgur wheat (soaked not cooked) dressed with a mix of chopped parsley, lemon juice and zest, onion, and tomato. Served with or without alcohol, this vegetarian salad can be featured as one of many main-course small plates, or as a snack to nibble while sipping a glass of wine with friends on a sunny afternoon. Our recipe swaps riced cauliflower for the bulgur in an effort to amplify the volume of veggies in every meal! Typically, brightly colored fruits and veggies tend to contain the most vitamins and minerals, but cauliflower is one prominent exception with 77% of the recommended daily value of vitamin C, as well as being a good source of manganese, fiber, and vitamin K.

  • Author: Leslie Myers
  • Cook Time: 20 minutes + 30 minutes for cooling cauliflower rice
  • Total Time: 20 minutes + 30 minutes for cooling cauliflower rice
  • Yield: 4


  • 1 medium Head of Cauliflower, broken down in to florets and pulverized in food processor until small grains are formed
  • 3 Tbsp Olive Oil, divided
  • 1 tsp Sea Salt, divided
  • 1 tsp Dried Oregano
  • ½ tsp ground Cumin
  • 2 Medium Lemons
  • 1 tsp chopped Garlic
  • 1 Cup Chopped Parsley Leaves
  • ½ Cup Chopped Mint Leaves
  • 1 pint Cherry Tomatoes, halved
  • 3 Green Onions, thinly sliced
  • 1 tsp Cracked Black Pepper

Optional Add ins

  • ¼ each thinly sliced Red Onion 
  • 1 can Garbanzo Beans, drained
  • ¼ tsp Chili Flakes
  • 1 Cup Spinach Leaves


  • Prepare Cauliflower rice in food Processor
  • In a large sauté pan, heat 1 Tbsp of the Olive Oil
  • Add Cauliflower, ½ tsp Sea Salt, Oregano and Cumin. Cook on medium heat, stirring occasionally, for 6-9 minutes, or until rawness is out of the cauliflower
  • Turn off heat and transfer to a bowl to cool for at least 30 minutes
  • Take cooled cauliflower rice and add the zest of 1 lemon, the juice of two lemons, 2 Tbsp of Olive Oil, Garlic, Parsley, Mint, Tomatoes and Green Onions. Season with remaining Sea Salt and Pepper
  • Transfer to serving dish(es) and enjoy!


  • Calories: 318
  • Sugar: 11g
  • Sodium: 562mg
  • Fat: 11g
  • Saturated Fat: 2g
  • Unsaturated Fat: 9g
  • Carbohydrates: 46g
  • Fiber: 13g
  • Protein: 15g

Looking for a main dish to eat with this recipe? Click here.