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Recipe : Bright and Crunchy Cauliflower Tabbouleh

Cauliflower tabbouleh

(Healthcastle.com) Finding new ways to squeeze extra plant power in to your day shouldn’t be difficult. This recipe for cauliflower tabbouleh is packed full of bright flavours and crunchy satisfaction. Not to mention it is pumped full of some powerful anti-inflammatory and health boosting nutrients. Read on for this quick and simple take on a classic recipe.

This dish makes a great side to garlicky grilled chicken thighs or even a juicy steak! It shows that lowering refined carbs doesn’t have to be painful, and is great for those who are trialing a paleo, grain free or lower carb lifestyle. Whole intact grains are certainly not toxic, but many clients with digestive issues seem to do better without them. It also helps to cut down on the carb craving feedback loop that occurs when we rely on grains or refined starchy foods for energy, comfort or fullness.

Nutrient Notes:


Possibly the ugly duckling of the powerhouse cruciferous veggie family, cauliflower is packed full of the same compounds that make this group a must have daily dose of goodness. Glucosinolates have a role in prevention in a number of cancers, and high intake of this family of veggies correlates with lower cancer rates in population studies. One cup has only 25 calories but 77% of your daily need for Vitamin C, and hefty doses of Vitamin K, B6 and folate. 


Herbs are closer to their wild ancestors, and remain packed with more nutrients than many modern fruits and veggies. Often relegated to the lowly role of garnish, parsley’s bold flavour brings brightness and a great punch of much needed nutrients. Just a few tablespoons of fresh parsley contain 62% of the daily recommended amount of Vitamin C, 10% of the RDA for Iron and 47% of Vitamin A! Talk about bang for your nutrient buck. It is also a good source of fibre, vitamin K and mood regulating Magnesium.  Using it often will help increase your intake of these vitamins and minerals and the powerful phytonutrients found in herbs.

Recipe: Cauliflower Tabbouleh

• 1 small head of cauliflower
• 1.5 cups chopped flat leaf parsley (roughly half to 3/4 of a large bunch)
• 1 English cucumber
• 3/4 cup chopped green onions (about 5-6 smaller ones)
• 1/2 cup chopped fresh mint
• 2 roma tomatoes, seeded and diced

• 4 tbsp fresh lemon juice
• 2 tbsp olive oil
• 1/4 tsp salt
• 1/4 tsp pepper 

Break cauliflower in to 4 or 5 large chunks and place in a food processor. Pulse until it is finely chopped (down to rice size!), usually 10-15 good pulses of a few seconds each.

Mix all dressing ingredients together. Add the cauliflower and remaining ingredients. Serve chilled or at room temperature.

Presto! There you have a quick and tasty veggie packed side dish in less than 15 minutes. You do have time for eating well!


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HealthCastle, founded in 1997, is the largest online nutrition community run by Registered Dietitians. Information on this site is provided for informational purposes and is not meant to substitute for the advice provided by your own physician or dietitian. Information and statements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.