Low Carb Tabbouleh Recipe
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- Low Carb Tabbouleh (tabouli) Salad
This easy Keto Tabouli recipe uses hemp hearts for a delicious, vegetarian keto side dish. Eat it as a salad, or use it as a savory fat bomb and enjoy a wonderful, fast salad.
If you've been trying to eat a lower carb diet, and have been missing Tabouli recipes, you will be delighted with this recipe.
Tabouli is a Mediterranean side dish, or salad traditionally made with bulgur. Bulgurwheat is a whole wheat grain that has been cracked and partially pre-cooked.Is bulgar keto? No. That's why I substituted it for something different in this recipe.
Cauliflower Tabbouleh (whole30, Grain Free)
As soon as I said wheat, I'm sure you realized that's not low carb. One cup of tabbouleh contains approximately 16 grams of carbohydrates. So to make this tabouli keto-friendly, I had to be creative about what else I could use in its place.
Many aren't familiar with hemp hearts and the delicious flavor they can add to a dish. They're a favorite ingredient of mine especially when it comes to a vegetarian dish.
So they start with unhulled hemp seeds. The problem is that those are not easy or appealing to most Western palettes in their unhulled state.
Best Tabbouleh Recipe
Hemp hearts (also known as shelled hemp seed or hemp nut) are the hemp seeds with the hard, crunchy layer on the outside removed. Essentially, it's the middle portion of the hemp seed, hence the name hemp hearts.
Tabouli works well as a make-ahead dish. Many dishes don't taste as good reheated or leftovers. They usually lose their best taste once they cool down. However, with this Tabouli recipe, you'll notice the flavors only get better and better as it sits in the fridge. You won't even miss the tabouli carbs.
This dish will last quite a few days in the fridge and won't go bad. I wouldn't suggest freezing this dish though. Make enough to eat within a week, but no longer.
Mexican Keto Cauliflower Rice Salad
I would suggest you try some right away, and store the leftovers. It tastes quite different when freshly made, versus eaten later. They're both tasty--just different.
If you're looking for something to go with your Tabouli recipe, Gyros, Tzatziki, and Shawarma, or really any other grilled meat would do. This dish works well as a side or filler.
Not to mention, it functions as a fat bomb if you follow the keto lifestyle. Among all the other great aspects of this dish, it's also vegetarian keto, vegan keto, wheat/grain free, and is also nut free. This means this dish is allergy-friendly.
Scrumpdillyicious: Lebanese Tabbouleh Salad
If you love this Keto Tabouli recipe as much as I do, make sure you share it with your friends on Facebook and Pinterest so they can try it too.
Enjoy tabbouleh but trying to avoid the high carb content due to the bulgar? My Tabbouleh with Hemp Hearts is the keto tabbouleh you've been dreaming of!I adore Middle Eastern cuisine and had been craving tabbouleh for a while. In fact, most of the ingredients in the recipe are naturally grain-free and gluten-free - with the exception of the bulgur wheat.
The perfect replacement for bulgur? Cauliflower, of course! It has a similar texture and is grain free and low in carbs at the same time.
Low Carb Cauliflower “tabbouleh” Recipe
I always know that a recipe is a success when my children ask for seconds - which they did. They are very critical when it comes to healthy versions of classic dishes! When I get their teenage approval, I know that you, my dear reader, will like it, too.
Is a classic Middle Eastern salad. It is made with finely chopped parsley, mint, tomatoes and soaked, uncooked bulgur. It has a simple lemon and olive oil dressing.
Traditionally, it is served as part of a mezze - a Levantine sharing platter that includes dishes such as hummus or baba ghanoush. Which is about as delicious as food can get. However, it is also a great side for grilled meat and fish
Broccoli Cauliflower Tabbouleh (grain Free, Low Carb)
It is delicious. My cauliflower tabbouleh salad is fragrant, fresh and zesty, just like the original. The cauliflower has a similar bite to bulgur. I think it actually improves the flavor!
It is healthy. With all the vitamins and minerals from the vegetables and the heart-healthy fats of the olive oil, this salad is undeniably good for you. On top of that, this easy vegetarian and vegan recipe is gluten-free, grain-free, dairy-free and Whole30-friendly.
For the dressing, we're keeping it equally simple: Extra virgin olive oil, lemon juice, fresh garlic, sea salt and pepper. In my opinion, good quality olive oil is important for the recipe.
Low Carb Chicken And Tabbouleh Salad
It is surprisingly simple to make a tabouli with cauliflower rice. Here are the basic steps. Scroll down to the recipe for the detailed method.
Make the dressing. Mix the olive oil, lemon juice, finely chopped garlic, a pinch of salt and black pepper in a small bowl.
Add a little dressing to a non-stick frying pan. Sauté the cauliflower rice on medium heat until tender. Frying it like this gives the cauliflower a gently nutty flavor, which is just delicious.
Low Carb Cauliflower Tabbouleh Salad
Slice the cucumber in half. Scoop out the seeds and dice. Halve the tomatoes and squeeze out the seeds. Chop the herbs and the red onion.
Let the salad sit in the fridge for 15-30 minutes before serving. This way, the flavors have time to meld and the salad will be even tastier.
It is easy to vary the recipe to suit your personal preferences. You could add finely chopped red or green bell peppers to the mix or leave out the onion, if you prefer.
Low Carb Tabbouleh
One addition that we all enjoy is adding 3 heaped tablespoons of hemp hearts. These have a similar taste and size to bulgur and add a little more crunch - and they also add more fibre!
Yes, you can use the cauliflower rice raw as opposed to cooked cauliflower. However, sautéing it first takes away any sharp taste. Also, cauliflower is much easier to digest when it is lightly cooked. If you keep it raw, you may find that you'll feel bloated after eating it. In my opinion, cooking it first makes the salad taste miles better.
Yes! You can microwave the cauliflower rice for about 6 minutes instead of sautéing it. Then, stir it through the dressing while it is still hot. It won't have the nutty taste you get from frying though.
Raw Broccoli And Cauliflower Sundried Tomato Grain Free Tabbouleh Plus 20 Trending Salads For 2017
Cauliflower tabbouleh is a great side for all grilled meat or fish. I love it with keto lemon chicken. We have also enjoyed it with lamb cutlets and with sea bass.
Dressing on the side: If you know you won't eat all of the tabouli at once, only add the dressing to the portion you are eating. That way, the vegetables stay crunchier for longer.
This fragrant and crunchy cauliflower tabbouleh is the keto version of the iconic Middle Eastern side dish. By replacing the bulgur with cauliflower rice, one portion has just 3g net carbs! Keto tabouli is a tasty, simple salad that the whole family will love, whether they follow a keto diet or not.
Keto Tabbouleh Salad — Lovin' It Keto
Note: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary.
Calories: 130 kcal Total Carbohydrates: 4.8 g Protein: 1.5 g Fat: 12.3 g Saturated Fat: 1.7 g Fiber: 1.8 g Sugar: 2 gThis healthy cauliflower tabbouleh is easy (takes just 15 minutes!) and loaded with vegetables. Surprise, surprise – cauliflower does it again to replace carbs in an unexpected way. Serve keto tabbouleh as a side dish with simple chicken breast, for a light and healthy meal.
And yes, this salad is keto friendly, but like most of my keto salad recipes, you don’t have to be keto to enjoy it! I served this for my friends and it was the first thing on the table to disappear.
Cauliflower Tabbouleh Recipe
Tabbouleh is a Mediterranean salad featuring chopped parsley, tomatoes, cucumbers, mint, bulgur, and a lemon-y dressing. Sometimes I’ve seen it spelled tabouli or tabbouli, but tabbouleh is the most common spelling.
This simple cauliflower tabbouleh keto recipe makes a couple easy swaps. We use a combination of riced cauliflower and hemp hearts instead of bulgur, which keeps it low carb and packs in extra veggies, plus healthy fats. You still get the same flavors!
The actual low carb tabbouleh recipe calls for 1 1/2 cups, but it’s more convenient to use up your whole head of cauliflower or whole package of frozen cauli rice. Just keep the leftovers for another meal.
Low Carb Tabbouleh (tabouli) Salad
If you need ideas for how to use up your leftover cauliflower rice, lots of my keto cauliflower recipes call for it.
One of my favorites that pairs well with the same meal is cauliflower hummus. You won’t tell the difference from the real thing, promise.
I recommend starting with 1/2 teaspoon in the dressing and adjust the salad to taste once it’s all mixed together. I ended up with 3/4 teaspoons salt total.
Tabbouleh Salad With Cauliflower Rice And Vegetables
Typically, tabbouleh salad is made with a grain called bulgur – so it’s not keto. Which is why we need our own cauliflower tabbouleh recipe. This one is perfectly keto friendly!
Enjoying tabbouleh on the keto diet is possible with this version that is made with
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