Cauliflower Tabbouleh “Rice”

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When I lived in San Francisco, I loved to eat at this intimate farm to table restaurant that served the most amazing tabbouleh.  I will never forget the powerful punch of exotic flavors and introduction of such a savory and flavorful side dish. I quickly adopted this recipe for family and friends and you will never miss the bulgur that is traditionally in the recipe. Such a wild blend of fresh flavors and the end result is simply delicious! Trust me, your guests will be asking for more.

Further Food Nutritionist Commentary:

Cauliflower is amazingly versatile, and this recipe is another example of the many things you can do with it. Exchanging bulgur with cauliflower, not only makes this recipe gluten-free, it also reduces the calorie and carbohydrate count, while filling you up with its heartiness. Using fresh herbs for flavoring is a great way to add some extra vitamins and increases the antioxidant content of this recipe, helping to reduce inflammation.

By Samantha Bernstein Gordon, RD
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Cauliflower Tabbouleh “Rice”

  • Prep Time: 10 min
  • Cook Time: 30 min
  • Servings: 4

Ingredients

1 large head of cauliflower (cut into chunks)

2 tablespoons olive oil

1 teaspoon sea salt (divided)

½ cup fresh lemon juice

½ cup small scallion (diced)

½ cup wild mint leaves (minced)

½  cup wild flat leaf parsley (minced)

½ cup medium cucumber (diced)

½ cup radish (diced)

Instructions

  1. Preheat oven to 425 degrees F and line large sheet pan with parchment paper.
  2. Feed cauliflower chunks through a food processor fitted with grating attachment, or grate with box grater until consistency of rice.
  3. Add the cauliflower to the sheet pan and toss with olive oil and ½ teaspoon of the sea salt, spread to lay flat.
  4. Roast for 20 minutes.
  5. Give the cauliflower a quick toss and then put back into the oven for 5 minutes or until it’s a light golden brown.
  6. Remove from oven and cool slightly.
  7. Place cauliflower in a large mixing bowl and mix in lemon juice and remaining salt.
  8. Once well combined add scallions, mint, parsley, cucumber and radish.
  9. Gently fold all the ingredients and taste for seasoning.
  10. Serve warm, room temperature or cold.
Preheat oven to 425 degrees F and line large sheet pan with parchment paper. Feed cauliflower chunks through a food processor fitted with grating attachment, or grate with box grater until consistency of rice. Add the cauliflower to the sheet pan and toss with olive oil and ½ teaspoon of the sea salt, spread to lay flat. Roast for 20 minutes. Give the cauliflower a quick toss and then put back into the oven for 5 minutes or until it’s a light golden brown. Remove from oven and cool slightly. Place cauliflower in a large mixing bowl and mix in lemon juice and remaining salt. Once well combined add scallions, mint, parsley, cucumber and radish. Gently fold all the ingredients and taste for seasoning. Serve warm, room temperature or cold.

Nutrition Information

Per Serving:  Calories: 148; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 642mg; Potassium: 959mg; Carbohydrate: 18g; Fiber: 7g; Sugar: 6g; Protein: 6g

Nutrition Bonus:  Vit C: 229%; Iron:16%; Calcium: 11%

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