Tabbouleh (aka tabouli) is a Middle Eastern vegetarian dish often served as a side. Traditional tabbouleh is made with freshly chopped tomatoes, loads of parsley, mint, heart-healthy extra virgin olive oil, lemon juice and bulgur.
What makes my recipe special is that there is are no grains. Instead of the traditionally used bulgur, I made it with cauliflower rice and added some freshly chopped spinach to give this meal an extra potassium boost (that means no more keto-flu!).
Nutritional values (per serving):
|of which Saturated||5.6||grams|
|Magnesium||38||mg (10% RDA)|
|Potassium||525||mg (26% EMR)|
Macronutrient ratio: Calories from carbs (9%), protein (4%), fat (87%).
Ingredients (makes 6 servings):
- 3 cups cauliflower rice (360 g/ 12.7 oz) - here's how to "rice" cauliflower
- 2 tbsp extra virgin coconut oil or ghee (30 g/ 1.1 oz)
- 1 tsp salt or to taste (I like pink Himalayan)
- 1 medium cucumber, peeled and diced (200 g/ 7.1 oz)
- 1 cup cherry or regular tomatoes, chopped (150 g/ 5.3 oz)
- 2 medium spring onions, chopped (30 g/ 1.1 oz)
- 3 cups spinach, chopped (90 g/ 3.2 oz)
- 1 cup freshly chopped parsley (60 g/ 2.1 oz)
- ½ cup freshly chopped mint (30 g/ 1.1 oz)
- ½ cup fresh lemon juice (120 ml/ 4 fl oz)
- 1 clove garlic, minced
- ½ cup extra virgin olive oil (120 ml/ 4 fl oz)
- ¼ tsp freshly ground black pepper
- Heat a pan greased with coconut oil (or ghee) over a medium heat. Once hot, add the cauliflower rice, season with a pinch of salt and cook for about 5 minutes or until crisp-tender, stirring occasionally. Once cooked, take off the heat and set aside to cool down.
- Meanwhile, peen and dice the cucumber, chop the tomatoes, ...
- ... spring onion. Place all the chopped vegetables (apart from the cooked cauli-rice) in a large salad bowl.
- Chop the mint and parsley and remove the hard stems (you can reserve the stems for other recipes such as bone broth). Once chopped, add to the bowl.
- Roughly chop the spinach leaves and add to the bowl together with the cooled cauli-rice and combine.
- Juice the lemons and pour in a bowl together with the minced garlic and olive oil. Whisk using a fork.
- Pour over the tabbouleh and season with more salt and pepper. Toss using two forks or tongs until combined.
This recipe makes 6 servings (as a side), or 3-4 servings (as a light salad).