Grain Free Tabbouleh

Grain Free Tabbouleh

Tabbouleh, (also known as tabouli or tabouleh) and pronunciation is typically something like “tuh-BOO-luh” or “ta-BOO-lee.” A vibrant Middle Eastern salad, traditionally relies on bulgur wheat for its signature texture. But fear not, gluten-free eaters and wheat-avoiders! This refreshing twist on the classic keeps all the bright flavors and satisfying crunch you love, without a grain of wheat in sight. By swapping in cauliflower rice and broccoli, we at Barefoot Betters maintain that beloved grainy texture while packing in extra nutrients. Bursting with fresh herbs, juicy tomatoes, and zesty lemon, this wheat-free tabbouleh is a perfect light meal or side dish that proves dietary restrictions never have to mean compromising on flavor or tradition.

Barefoot Betters

Grain-Free Cauliflower Tabbouleh

A gluten-free, low-carb twist on the Middle Eastern classic—cauliflower and broccoli stand in for bulgur, loaded with fresh herbs, lemon, and olive oil.

🖨 Print👨‍🍳 Cook Mode⏲ TimerIngredientsMethod

Prep30 min

Cook15 min

Total45 min

• Servings −8+ servings
• Course Salad
• Cuisine Middle Eastern

Ingredients

• 1 head cauliflower, coarsely chopped
• 2 heads broccoli, coarsely chopped
• 1 onion (yellow, white, or sweet), finely chopped
• 1 red bell pepper, large, coarsely chopped
• 1 jalapeño pepper, seeded and finely chopped
• 1 serrano pepper, seeded and finely chopped
• 1 bulb garlic, finely chopped or pressed — a whole bulb, not just a clove
• ½ cup olive oil — use ¼ cup to sauté the onion and peppers
• 4 lemons, zested and juiced
• 1 lime, juiced
• ½ cup Kalamata olives, pitted and coarsely chopped
• 1 tomato, large, medium chop
• 1 cucumber, large, quartered, seeded, and chopped
• 1 green onion, chopped
• 8 sprigs mint — leaves only, finely chopped
• 2 bunches parsley, stems trimmed, finely chopped
• salt — to taste

Equipment

• Large skillet (or Instant Pot on Sauté)
• Large mixing bowl
• Garlic press (optional)

Method

1. Medium-coarse chop the onion. Slice the jalapeño, serrano, and red bell pepper lengthwise and remove the seeds; finely chop the jalapeño and serrano, and coarsely chop the red bell pepper.
2. In a large skillet over medium-high heat, add ¼ cup olive oil with the chopped onion and peppers. Sauté until the onion is almost browned and translucent. (An Instant Pot on Sauté works too.)
3. Crush the garlic cloves, remove the skins, and finely chop. Add to the skillet and cook 1–2 minutes.
4. Coarsely chop the washed cauliflower and broccoli. Add to the skillet with a little salt. Cook about 5 minutes until crisp-tender, then turn off the heat and let cool in the pan.
5. Chop the parsley, mint, cucumber, tomato, and green onion. Add to a large mixing bowl.
6. Zest and juice the lemons. Add the zest and juice to the bowl.
7. Add the cooled vegetables, the remaining olive oil, salt, and olives to the bowl. Mix well with a large spoon.
8. Cover and let sit at least 1 hour to allow the flavors to meld.

Notes

• Most of the time here is washing and chopping — it’s why ‘chop, chop’ is in the name.
• Let the covered salad rest at least 1 hour for the flavors to meld.
• Serve as a light meal, a vibrant side dish, or a topping for grilled proteins.

Keywords: grain-free tabbouleh, gluten-free salad, cauliflower rice recipe, anti-inflammatory diet, Middle Eastern inspired, healthy side dish

Where it lands on the Intestinal food lists

Cross-referenced against Carolyn Mein’’s food lists for the Intestinal body type:

While making this recipe, you’ll see why “chop, chop” is in the name - the majority of the time is spent washing and chopping ingredients.

I’m confident you’ll have great difficulty finding a recipe that is healthier (anti-inflammatory) and better tasting than this one. But if you do, please share it with me!

I hope you enjoy it and may it Better Your Life!

-Barefoot Betters

Keywords

grain-free tabbouleh, gluten-free salad, cauliflower rice recipe, anti-inflammatory diet, Middle Eastern inspired, healthy side dish