Barley Free Cauliflower Tabbouleh
Traditional tabbouleh leans on bulgur wheat as its base, which puts it firmly off the table for anyone avoiding barley and related grains — but this version swaps in riced cauliflower for a result that's just as satisfying and genuinely delicious. Pulsing the florets in a food processor gets them down to a couscous-like texture, and a quick salting and squeeze step pulls out excess moisture so the final dish stays bright and fresh rather than watery. The dressing — bright lemon juice, fruity olive oil, cumin, and a touch of turmeric — soaks right into the cauliflower and ties everything together beautifully. Heaps of flat-leaf parsley and fresh mint keep the herby backbone that makes tabbouleh so craveable, while crisp cucumber, juicy Roma tomatoes, and sliced scallion greens add color and crunch in every bite. A handful of pomegranate arils scattered over the top at the end is optional, but the little bursts of sweetness and jewel-like color make the whole bowl feel like something you'd order at a great restaurant. This is the kind of recipe that proves eating around a restriction doesn't mean settling — it just means finding a smarter path to the same great flavors.
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Learn more →Ingredients
4 servings
- 1 small head cauliflower (about 1 ½ lb), cut into florets
- ¼ tsp fine sea salt, plus more to taste
- 2 cups fresh flat-leaf parsley leaves and tender stems, finely chopped
- ½ cup fresh mint leaves, finely chopped
- 1 english cucumber, finely diced
- 2 medium roma tomatoes, seeded and finely diced
- 3 scallions (green tops only), thinly sliced
For the dressing
- 3 tbsp extra-virgin olive oil
- 3 tbsp fresh lemon juice (from about 1 ½ lemons)
- ½ tsp ground cumin
- ¼ tsp ground turmeric
- ¼ tsp black pepper, freshly ground
For serving
- ¼ cup pomegranate arils (optional)
Instructions
- 1
Working in two batches, pulse the cauliflower florets in a food processor until broken down into pieces roughly the size of couscous, about 8–10 short pulses per batch. Do not over-process — stop when the pieces are uniform and no large chunks remain.
- 2
Transfer the riced cauliflower to a fine-mesh strainer or a clean kitchen towel. Sprinkle with 1/4 tsp salt, toss to combine, and let it drain for 10 minutes, then press or squeeze out as much moisture as possible. Transfer to a large mixing bowl.
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