Super Easy Grain-Free Cauliflower Tabouli

Raw Vegan Cauliflower Tabouli; source: Tess Masters

I can’t believe we are already in the middle of April. Where has the time gone? We will blink and it will be summer, and we all want to be looking our best. This cauliflower tabouli is one of my “go to” dishes that you can prepare in less than 15 minutes using your trusty food processor.

I absolutely love this recipe because it is bursting with fresh flavors, live enzymes, and nutrients, and can be served as a complete meal or a side dish with some lean protein. It also makes a fabulous filling for falafels, wraps, and sandwiches.

I confess to having a tabouli obsession. For many years I made it with quinoa. But since I started making this raw version, I have never gone back to grains. You just don’t need them.

The secret to this salad right is getting the cauliflower into tiny grain-size pieces in the food processor, and then chopping the other ingredients into tiny pieces by hand, in order to get a nice balance of colors and flavors.

My top tip for making tabouli? Scoop out the seedy center of the tomatoes and the seeds of the cucumber. This prevents the salad from getting too watery. I save the flesh and seeds for a gazpacho-style tomato smoothie on the same day or save the tomato flesh for pasta sauce!

This salad is a winner, and is always popular with my friends and family. I hope it’s a hit with yours.

Other Quick & Easy Salad Recipes:

Raw Cauliflower Tabouli

Serves 4 – 6


  • 5 cups chopped cauliflower florets (1 large head of cauliflower without the stalks)
  • 4 cups finely chopped tomatoes (about 8 large tomatoes with seeds scooped out) *omit if on Body Ecology
  • 1 cup (about 1 large) cucumber finely chopped after seeds scooped out
  • 3 cups finely chopped flat-leaf continental parsley (3 large bunches)
  • 1/4 cup or 1/3 cup finely chopped fresh mint depending on preference
  • 1 cup (about 1 bunch) finely chopped green onions
  • 1/2 cup cold pressed extra virgin olive oil
  • 1/4 cup fresh lemon juice
  • 1 tsp Celtic sea salt or more to taste


  1. Pulse cauliflower in your food processor until the consistency of couscous.
  2. Halve tomatoes and scoop out the seeds, saving for another use. Chop the flesh very finely into very small pieces.
  3. Peel the cucumber, halve, scoop out seeds with a spoon, then finely dice.
  4. Combine chopped parsley, mint, and green onions with the chopped cauliflower, tomatoes, and cucumber in a large salad bowl.
  5. Add olive oil, lemon juice, and sea salt. Combine well.
  6. Taste and adjust seasoning if desired.
  7. Cover and refrigerate until ready to serve.

What’s YOUR best tabouli tip?

Tess Masters, The Blender GirlTess Masters, AKA “The Blender Girl”  writes a quirky blog called Healthy Blender Recipes, sharing super quick and easy allergy friendly vegetarian, vegan, and raw recipes using a blender, mixer or food processor. All of her healthy recipes are gluten free, and utilize whole foods and natural flavoring and sweeteners. Many of the recipes are also dairy free, egg free, nut free, and soy free. You can search for recipes for specific diets or food allergies by using the handy clickable icons on her website.

Follow Tess on Twitter, FacebookPinterestGoogle+ and You Tube.

Read all of Tess’ posts here.

7 Responses to Super Easy Grain-Free Cauliflower Tabouli

  • This is beautiful! I am on a cauliflower kick lately so I am going to have to give this a try. Thanks Tess!


    The Blender Girl Reply:

    @Meg van der Kruik, Thanks Meg. I am always on a cauliflower kick. I just can’t get enough of it. YUMMO!


  • TreeHgnMma says:

    I have cauliflower, scallions and lemon. I don’t have mint or parsley. I wonder if I could add fennel and ginger. Will have to try it out and let you know.


    The Blender Girl Reply:

    @TreeHgnMma, Oh, that sounds really interesting. That is a dish a much different personality and I can’t wait to hear how it turns out :)


  • Oh my goodness! Since giving up most grain, I’ve missed tabuleh terribly. What a great replacement! I love cauliflower rice, so this will just be spectacular. Thanks for sharing!


  • Mmmm. I love using cauliflower as rice, but I’ve never tried it in a tabouli. What a fabulous idea!!


  • Halen says:

    I just had to comment because of how much I enjoy this recipe! Even my mother couldn’t get enough, and she has always disliked tabbouleh. The cauliflower truly does provide that classic tabbouleh texture while making it a much healthier, wheat-free dish, and I honestly couldn’t even tell a difference. Thank you for posting this wonderful recipe!


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