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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!).
Hands-on Overall
Nutritional values (per serving)
Net carbs5.4 grams
Protein2.6 grams
Fat23.5 grams
Calories245 kcal
Calories from carbs 9%, protein 4%, fat 87%
Total carbs8.4 gramsFiber3 gramsSugars2.8 gramsSaturated fat5.6 gramsSodium424 mg(18% RDA)Magnesium38 mg(10% RDA)Potassium526 mg(26% EMR)
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)
- 1/2 cup freshly chopped mint (30 g/ 1.1 oz)
- 1/2 cup fresh lemon juice (120 ml/ 4 fl oz)
- 1 clove garlic, minced
- 1/2 cup extra virgin olive oil (120 ml/ 4 fl oz)
- 1/4 tsp freshly ground black pepper
Instructions
- 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).
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Cauliflower rice, homemade (cauli-rice, KetoDiet app) |
| 1.8 g | 1.2 g | 0.2 g | 15 kcal |
| Spinach, fresh |
| 0.2 g | 0.4 g | 0.1 g | 3 kcal |
| Tomatoes, cherry, fresh, all varieties |
| 0.5 g | 0.2 g | 0.1 g | 4 kcal |
| Cucumber, fresh |
| 0.5 g | 0.2 g | 0.1 g | 4 kcal |
| Garlic, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Mint, fresh |
| 0.3 g | 0.2 g | 0 g | 4 kcal |
| Parsley, fresh (spices) |
| 0.3 g | 0.3 g | 0.1 g | 4 kcal |
| Spring onion, scallion, green onion, fresh |
| 0.2 g | 0.1 g | 0 g | 2 kcal |
| Lemon juice, fresh |
| 1.3 g | 0.1 g | 0 g | 4 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 18 g | 159 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Ghee |
| 0 g | 0 g | 5 g | 45 kcal |
| Total per serving |
| 5.4 g | 2.6 g | 23.5 g | 245 kcal |
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