Cauliflower Tabbouleh – Your Nutritional Hero

Cauliflower Tabbouleh – Your Nutritional Hero

Tabouleh.jpg.839x0_q71_crop-scaleThe humble cauliflower is actually a nutritional hero.  It contains very high levels of vitamin C and it’s a good source of Vitamin K.  It packs in a host of beneficial nutrients: most minerals; cell protective anti-oxidants and phytonutrients; heart and gut protective suphraphane; dietary fibre for digestive health and choline for brain development … and more. Phew!  Who knew?!

Tabbouleh is traditionally made with a bulgar wheat ‘couscous’ but using riced cauliflower is a great way to cut out grains, or cut down on starches – and it’s quicker than a quick thing!

The trick to making cauliflower couscous (or cauliflower ‘rice’ for that matter), is to ‘steam-fry’ it – boiling will make a sloppy mush.  Steam-frying retains more of the nutrients, and using meat stock or bone broth as the liquid will add even more super-nutrition as the brothy goodness is absorbed into the cauliflower as it cooks.  For a Veggie version, you can use a mineral broth for a nutritional boost, or home-made vegetable stock.

Let your imagination know no bounds with cauliflower couscous (or rice)!  Pimp it up with herbs or spices – or super-charge it big time with nuts, chopped dried fruit and even shreds of cooked meats, fish or shellfish.

It can be anything you fancy, so do whatever takes your fancy – it’ll be so gooood!

(Image credit: From The Grapevine)

Food provenance

Pasture-raised meats, dairy, eggs and wild caught fish have a vastly superior nutritional profile, as do organic, or cleanly grown fruits and vegetables. Please try to source your food as well as you are able.

Print Recipe
Cauliflower Tabbouleh
A quick, nutritious and completely delicious alternative to using a grain couscous. Spice it up any-which-way you like. The choice is yours!
For the cauliflower couscous (or rice):
  1. Over a medium heat, melt the coconut oil in a wide, deep lidded pan (like a saute pan) and the half the salt and pepper, the lemon zest, a tablespoon of lemon juice and 2 tablespoons of the broth.
  2. Add the cauliflower and turn to coat evenly. Cover and let steam over a medium heat, for 2-3 mins. Gently turn the 'couscous' (if the pan is dry, add more stock/broth as necessary it doesn't catch). Steam for another 2-3 mins, or until the cauliflower is tender, but still has a firmish 'bite'
  3. Set aside to cool down.
For the tabbouleh:
  1. In a clean, dry saute pan over a medium heat, toast the almonds until lightly browned - don't over brown or they'll be bitter - and set aside.
  2. When the cauliflower has cooled, mix the garlic with the remaining olive oil, stir in the rest of the ingredients and the almonds and season to taste.
Recipe Notes

More ideas...

Add in chopped dried fruits; cooked diced meats; fish/salmon/prawns; or tinned tuna or salmon, flaked in at the end.

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Izabella Natrins

After 30 years in the health space, I'm here to share and use my expertise and experience to help women to create the true health they deserve. My Femergy@40 Nutrition and Lifestyle Health Coaching and Resilient Weight-Loss programmes empower, support and inspire women who are fighting fatigue, struggling with overwhelm, weight gain, sleep, energy and niggling or multiple diagnosed health issues, to find hope and optimism, regain confidence and create much better health. My book 'The Real Food Solution' 2020 (updated from Once Upon a Cook 2019) is an evidence-based treasury of real food wisdom and a call to action to change the way you eat, create more energy, vitality and better health and support a sustainable planet ... with traditional foods. I'm a qualified real food nutrition and lifestyle health expert, holistic health coach, nutritional chef and a writer, a speaker and a partner, mum & grand-mum.

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