Tabbouleh is a typical dish of Arabic food. Learn how to make it the traditional way, with couscous or wheat bulgur, and in its raw and gluten-free version, cauliflower tabbouleh.
With that “add a little parsley” at the end of the recipes, it seems that this aromatic plant serves only as a complement to give flavor. It is true that it is usually used in small quantities, but it has such a concentration of nutrients, some necessary only in minimal doses, that it can be of great help in maintaining and strengthening health.
In tabbouleh, a traditional Middle Eastern salad, parsley takes centre stage. The traditional recipe is tasty and light, but not everyone likes wheat or you may simply want to try other versions. Here we offer you a raw version in which the base, instead of being wheat, is cauliflower.
Parsley’s high richness in iron (8 mg/100 g) and vitamin C (166 mg) make it a good ally against anemia, even taken in small amounts. It also provides other minerals, such as potassium and calcium, vitamin A and folic acid. In addition, it has a large number of essential oils with a purifying effect and anti-cancer properties.
FRESH CAULIFLOWER TABBOULEH
Let’s start with the raw vegan adaptation of tabbouleh, in which the base is cauliflower but with all the original flavor of the Mediterranean.
Cauliflower is a vegetable from the cruciferous or brassicaceae family, just like cabbage, cabbage, broccoli, kale or turnip tops. Cruciferous vegetables are rich in calcium: one serving provides as much as a glass of milk. The absorption of this calcium is better than that which comes from milk. They are also an excellent source of vitamin K, potassium and magnesium. Due to all its properties, it is a perfect food to maintain good bone health.
Ingredients for 4 people
- 400 g cauliflower
- 1 teaspoon salt
- 1/2 tablespoon cumin
- Juice of one lemon
- 2 tablespoon olive oil
- 1 handful parsley leaves
- 1 handful of fresh mint
- 200 g tomato
- 150 g cucumber
- 100 g red onion
- 1 garlic clove
Preparation (30 minutes)
- Grate or crush the cauliflower to get a bulgur or couscous-like consistency.
- Cut the tomato, cucumber and onion into small cubes.
- Finely chop the garlic, mint and parsley. Mix all the ingredients together and serve.
Recommendations
- You can serve it on a lettuce leaf, or even as its filling.
- Ideally, it should be seasoned when serving.
TABBOULEH WITH LOTS OF PARSLEY
In this Middle Eastern salad, parsley is used liberally. The base is couscous, a wheat semolina. Tomatoes, onions, mint, olive oil and lemon are also required. If desired, chopped black olives can be added.
Couscous packets usually given instructions on how to prepare it with water, heating it beforehand. Here we propose a different version, in which the couscous is soaked in vegetable juices and dressing. This way it takes on more flavor and is slightly crunchy.
Preparation:
- Prepare the wheat couscous by lightly sautéing it in a good virgin olive oil, so that it is crispy.
- Mix the couscous with the finely chopped parsley, mint, tomato and onion.
- Dress again with a good extra virgin olive oil and lemon juice. Season with salt and pepper to taste.
- Let it rest for a few hours in the fridge, so that the couscous grains are well soaked in the dressing.
If you want a faster version and choose to hydrate the couscous beforehand with water, we also recommend a minimum amount of time in the fridge to take on the flavors.
