Description
Mediterranean salad incorporating roasted cauliflower provides fresh herb-packed keto-friendly nutrition. Crisp vegetables and zesty lemon dressing create wholesome meal companions can enjoy quickly.
Ingredients
Scale
- 3 tbsps lemon juice
- 3 tbsps extra virgin olive oil
- 30g / ¼ cup hemp hearts
- 1 bunch curly parsley, chopped (about 30g / 1 cup packed)
- 4 tbsps fresh mint, chopped
- 225g / 1 ½ cups cauliflower rice (fresh or frozen, unsalted)
- 3 medium Roma tomatoes, finely diced (about 225g / 1 ½ cups)
- 1 medium cucumber, finely diced (about 225g / 1 ½ cups)
- 2 green onions, thinly sliced
- ½ tsp garlic powder
- ½ tsp sea salt (plus more to taste)
- ¼ tsp black pepper
Instructions
- Prepare Cauliflower Base: Pulse cauliflower in a food processor until it resembles fine rice-like granules. Lightly steam or sauté for 2-3 minutes, then spread on a plate to cool completely.
- Chop Vegetables and Herbs: Dice tomatoes and cucumber into uniform small cubes. Finely mince mint and parsley leaves. Slice green onions into thin diagonal rings. Combine all chopped ingredients in a large mixing bowl.
- Add Nutritional Boost: Sprinkle hemp hearts over the vegetable mixture, ensuring even distribution of these nutrient-dense seeds.
- Create Dressing: Whisk together extra virgin olive oil, lemon juice, garlic powder, sea salt, and black pepper in a small bowl until thoroughly blended.
- Combine and Season: Pour dressing over the cauliflower and vegetable blend. Fold gently to coat evenly. Adjust seasoning with additional salt, pepper, or lemon juice to balance flavors.
- Chill and Serve: Cover the tabbouleh and refrigerate for 30-45 minutes to allow flavors to meld. Serve chilled as a refreshing, low-carb side dish or light meal.
Notes
- Pulse with Precision: Use quick, short pulses in the food processor to avoid over-processing cauliflower, which can turn mushy and compromise the rice-like texture.
- Moisture Management: Pat chopped vegetables dry with paper towels to prevent watery tabbouleh and maintain a crisp, fresh consistency.
- Temperature Technique: Cool cauliflower completely before mixing to prevent wilting herbs and prevent unwanted condensation in the salad.
- Marination Magic: Letting the tabbouleh rest in the refrigerator allows flavors to deepen and ingredients to harmonize, significantly enhancing the overall taste experience.
- Prep Time: 15 minutes
- Cook Time: 5 minutes
- Category: Lunch, Dinner, Appetizer, Snacks
- Method: Steaming
- Cuisine: Middle Eastern
Nutrition
- Serving Size: 4
- Calories: 150
- Sugar: 4g
- Sodium: 200mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 9g
- Fiber: 3g
- Protein: 6g
- Cholesterol: 0mg