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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!
Hands-on Overall
Serving size about 1 cup
Nutritional values (per 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
- 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.
- Roast in the oven for 30 minutes until soft and golden. Turn half way for even cooking.
- 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).
- 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.
- 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.
- Prepare the dressing by mixing all the ingredients together in a cup or shake in a jam jar.
- 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.
- Fold through the dressing and serve. The tabbouleh will keep refrigerated for up to 3 days.
Pumpkin & Feta Cauliflower Tabbouleh
Step by Step
Ingredients
- 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
- 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
- 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.
- Roast in the oven for 30 minutes until soft and golden. Turn half way for even cooking.
- 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).
- 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.
- 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.
- Prepare the dressing by mixing all the ingredients together in a cup or shake in a jam jar.
- 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.
- Fold through the dressing and serve. The tabbouleh will keep refrigerated for up to 3 days.
Nutrition (per serving, about 1 cup)
Calories219kcal
Net Carbs8.2g
Carbohydrates11.6g
Protein5g
Fat18.2g
Saturated Fat5.3g
Fiber3.4g
Sugar4.3g
Sodium210mg
Magnesium34mg
Potassium580mg
Detailed nutritional breakdown (per about 1 cup)
| Total per about 1 cup |
| 8.2 g | 5 g | 18.2 g | 219 kcal |
| Pumpkin, fresh |
| 2.5 g | 0.4 g | 0 g | 11 kcal |
| Paprika, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Cauliflower, fresh |
| 1.8 g | 1.2 g | 0.2 g | 15 kcal |
| Black olives |
| 0 g | 0.1 g | 0.8 g | 9 kcal |
| Feta cheese |
| 0.5 g | 1.6 g | 2.4 g | 30 kcal |
| Sun-dried tomatoes (in oil, drained) |
| 1.3 g | 0.4 g | 1 g | 15 kcal |
| Peppers, red bell, fresh |
| 1 g | 0.3 g | 0.1 g | 8 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 3.9 g | 34 kcal |
| Parsley, fresh (spices) |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Mint, fresh |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Coriander (cilantro), fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Pistachio nuts, unsalted |
| 0.7 g | 0.9 g | 2 g | 25 kcal |
| Coconut oil, extra virgin |
| 0 g | 0 g | 1.9 g | 17 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 5.8 g | 51 kcal |
| Lemon juice, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Apple cider vinegar |
| 0 g | 0 g | 0 g | 0 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 |
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