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Low-Carb Pumpkin & Feta Cauliflower Tabbouleh

4.7 stars, average of 15 ratings

Low-Carb Pumpkin & Feta Cauliflower TabboulehPin itFollow us 134.8k

There can never be enough tabbouleh recipes! This one is extra special. Not only is it low carb, but it’s literally bursting with flavour.

Great as a side with protein or perfect for a healthy low carb lunch. Keeps well in the fridge for a few days too so great if you like batch cooking. In fact, I almost think it tastes better the next day as the dressing really soaks into the cauliflower tabbouleh.

It’s one I like to pull out when I have guests over as it’s so pretty. They’ll be blown away by your creativity… and with only 20 minutes hands on cooking time, you’ll have plenty of time to relax in the bath!

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Hands-on Overall

Serving size about 1 cup

Allergy information for Low-Carb Pumpkin & Feta Cauliflower Tabbouleh

✔  Gluten free
✔  Egg free
✔  Pork free
✔  Avocado free
✔  Fish free
✔  Shellfish free
Pescatarian
Vegetarian
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Nutritional values (per serving, about 1 cup)

Net carbs8.2 grams
Protein5 grams
Fat18.2 grams
Calories219 kcal

Calories from carbs 15%, protein 9%, fat 76%

Total carbs11.6 gramsFiber3.4 gramsSugars4.3 gramsSaturated fat5.3 gramsSodium210 mg(9% RDA)Magnesium34 mg(9% RDA)Potassium580 mg(29% EMR)

Ingredients (makes 7 servings)

Salad:
  • 2 1/2 cups pumpkin, ideally Hokkaido (290 g/ 10.2 oz)
  • 1 tsp paprika
  • florets from 1 medium cauliflower (420 g/ 14.8 oz)
  • 40 g black olives (1.4 oz)
  • 80 g feta cheese (2.8 oz)
  • 50 g sun blushed or sun dried tomatoes (1.8 oz)
  • 2 small red peppers (180 g/ 6.4 oz)
  • 2 tbsp extra virgin olive oil (30 ml)
  • small bunch fresh parsley (12 g/ 0.4 oz)
  • small bunch fresh mint (12 g/ 0.4 oz)
  • small bunch fresh coriander (12 g/ 0.4 oz)
  • 1/4 cup pistachios (31 g/ 1.1 oz)
  • 1 tbsp virgin coconut oil
Dressing:
  • 3 tbsp extra virgin olive oil (45 ml)
  • 2 tbsp lemon juice (30 ml)
  • 1/8 tsp apple cider vinegar
  • salt and pepper to taste

Instructions

  1. Preheat the oven to 200 °C/ 400 °F (fan assisted). Peel the pumpkin and cut into small cubes about 1 cm in diameter. Place on a baking tray and toss with 1 tablespoon of olive oil and a pinch of salt.
  2. Roast in the oven for 30 minutes until soft and golden. Turn half way for even cooking.
  3. Remove the stalk and seeds from the peppers. Chop into 1 cm (1/2 inch) cubes. Toss with 1 tablespoon of olive oil. After the pumpkin has been in the oven for 10 minutes add the peppers to the tray (or use a separate tray) and cook for a further 20 minutes. (The pumpkin takes 30 minutes in total and the peppers 20 minutes). Low-Carb Pumpkin & Feta Cauliflower Tabbouleh
  4. Meanwhile, remove the leaves and stalk from the cauliflower. Blitz the florets in a high speed food processor until it resembles a rice consistent. Heat 1 tablespoon of coconut oil in a pan and fry for 3 minutes until cooked.
  5. Place the pistachios on a baking tray and roast in the oven for 6 minutes until golden. Remove from the oven and allow to cool.
  6. Prepare the dressing by mixing all the ingredients together in a cup or shake in a jam jar.
  7. Finely chop the parsley, mint and coriander. Mix the cauliflower rice, roasted pumpkin, peppers, olives, pistachios, herbs, sun blushed or sun dried tomatoes and feta together in a bowl.
    Low-Carb Pumpkin & Feta Cauliflower Tabbouleh
  8. Fold through the dressing and serve. The tabbouleh will keep refrigerated for up to 3 days. Low-Carb Pumpkin & Feta Cauliflower Tabbouleh

Ingredient nutritional breakdown (per serving, about 1 cup)

Net carbsProteinFatCalories
Pumpkin, fresh
2.5 g0.4 g0 g11 kcal
Paprika, spices
0.1 g0 g0 g1 kcal
Cauliflower, fresh
1.8 g1.2 g0.2 g15 kcal
Black olives
0 g0.1 g0.8 g9 kcal
Feta cheese
0.5 g1.6 g2.4 g30 kcal
Sun-dried tomatoes (in oil, drained)
1.3 g0.4 g1 g15 kcal
Peppers, red bell, fresh
1 g0.3 g0.1 g8 kcal
Olive oil, extra virgin
0 g0 g3.9 g34 kcal
Parsley, fresh (spices)
0.1 g0.1 g0 g1 kcal
Mint, fresh
0.1 g0.1 g0 g1 kcal
Coriander (cilantro), fresh
0 g0 g0 g0 kcal
Pistachio nuts, unsalted
0.7 g0.9 g2 g25 kcal
Coconut oil, extra virgin
0 g0 g1.9 g17 kcal
Olive oil, extra virgin
0 g0 g5.8 g51 kcal
Lemon juice, fresh
0.2 g0 g0 g1 kcal
Apple cider vinegar
0 g0 g0 g0 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Total per serving, about 1 cup
8.2 g5 g18.2 g219 kcal

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Jo Harding
Creator of ModernFoodStories.com

Jo Harding

Food is one of life’s most powerful medicines. I’m a true testament that once you find the right approach for you, you can overcome poor health through the healing power of food.

I believe the secret to radiant health starts and ends with a healthy gut so my recipes are all grain, gluten and refined sugar free. Most are also dairy-free.

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