Cauliflower Tabbouleh Bowls with Chickpeas and Hummus

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There is nothing to cook in these Cauliflower Tabbouleh Bowls with Chickpeas and Hummus.

Cauliflower Tabbouleh Bowls

Middle Eastern tabbouleh is traditionally made with bulgur. In this recipe, we’ll be replacing the bulgur with riced cauliflower to create a delicious, lower-carb, gluten-free salad. Fresh herbs, cucumber, tomato, chickpeas and hummus are added to create these Cauliflower Tabbouleh Bowls.

Skinnytaste Meal Prep cookbook cover

Skinnytaste Meal Prep:

Skinnytaste Meal Prep is the newest cookbook by my friend Gina Holmolka. This is a cookbook filled with healthy make-ahead meals and freezer recipes (for all meals of the day) to simplify your life! I love this book because making dinner during the week can be stressful. If you can take time on a weekend day to prep things for the week (or weeks) ahead, then this cookbook will be super helpful to you. It’s also nice to have on hand to make meals for friends or family who are in need of help with meals.

Here are some recipes that I have bookmarked to make from the book: Breakfast on the Run Bowls, Greek Yogurt Raspberry Loaf, Taco Salad Meal Prep, Ramen Salad Bowls with Grilled Chicken, California Roll Bowls, Roasted Winter Veggie Quinoa Bowls, California Tuna Salad Stuffed Cucumbers, Pumpkin Hummus, Falafel Chickpea Burgers, Zucchini Rollatini, 5 Freezer Chicken Marinades, Autumn Stuffed Acorn Squash, Winter Brisket and Barley Soup, Paprika Roasted Whole Chicken, Salmon Nicoise Salad and Greek Gyro Salad.

ingredients displayed for Cauliflower Tabbouleh Bowls

Ingredients needed:

  • cauliflower, cucumber, red onion, tomato
  • fresh parsley and fresh mint
  • olive oil and red wine vinegar
  • lemon juice
  • canned chickpeas
  • store-bought hummus
  • kosher salt

ingredients displayed for Cauliflower Tabbouleh Bowls

How to rice cauliflower:

For these Cauliflower Tabbouleh Bowls, it is much better to make your own cauliflower rice rather than buying it already packaged since you’ll be eating it raw. Packaged cauliflower rice isn’t as crisp and fresh. To make it yourself, place half of the cauliflower in a food processor and pulse until it has the texture of rice. Don’t overprocess or it will get mushy. Set aside and repeat with the remaining cauliflower (you need about 4 cups).

Cauliflower Tabbouleh ina bowl

How to make Cauliflower Tabbouleh:

The cauliflower rice is combined with cucumber, onion, parsley, mint, tomato, olive oil, lemon juice, vinegar and salt to create Cauliflower Tabbouleh.

Cauliflower Tabbouleh in a bowl with a spoon

Cover the bowl and refrigerate the tabbouleh until you’re ready to assemble your bowls.

Two Cauliflower Tabbouleh Bowls

How to assemble Cauliflower Tabbouleh Bowls:

Divide the cauliflower tabbouleh, chickpeas and hummus among four bowls or airtight containers. You can assemble them separately and combine on the fly or use meal prep containers with 3 compartments. This will give you lunch or a light dinner for four days, which is perfect since these can be kept in the fridge for up to 4 days.

Cauliflower Tabbouleh Bowl with a spoonful sitting alongside

So try something new, and make these Cauliflower Tabbouleh Bowls for your next light and delicious meal. Enjoy!

Here are a few more bowls you might like to try:

Cauliflower Tabbouleh Bowls
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Cauliflower Tabbouleh Bowls

A delicious, no-cook meal!
3 10 3
Prep Time 25 minutes
Servings 4 servings
Calories 460kcal
Course Main Course, Salad
Cuisine American
Keyword bowls, cauliflower, chickpeas, hummus, tabbouleh

Ingredients

  • 1 pound cauliflower florets
  • 1 cup peeled, seeded, and diced cucumber
  • 2 tablespoons finely diced red onion
  • 1/4 cup finely chopped fresh parsley
  • tablespoons chopped fresh mint leaves
  • 1/2 cup diced tomato
  • 1/2 tablespoon extra-virgin olive oil
  • 2 tablespoons freshly squeezed lemon juice
  • 4 teaspoons red wine vinegar
  • 1/2 teaspoon kosher salt
  • Two 15-ounce cans chickpeas, rinsed and drained
  • 1/2 cup store-bought hummus

Instructions

PREP:

  • Place half of the cauliflower in a food processor and pulse until it has the texture of rice. Don't over-process or it will get mushy. Set aside and repeat with the remaining cauliflower (you should get 4 cups out of it).
  • Place the riced cauliflower in a large bowl and add thee cucumber, onion, parsley, mint, tomato, olive oil, lemon juice, vinegar and salt. Toss well and refrigerate until chilled.

ASSSEMBLY:

  • Divide the cauliflower tabblouleh, chickpeas and hummus among 4 bowls or airtight containers. You can assemble them separately and combine on the fly or use meal prep containers with 3 compartments.

Notes

  • Use fresh cauliflower and process it. Packaged cauliflower rice won't be nearly as fresh and crisp.
  • If you are preparing this recipe as GLUTEN-FREE, just be sure to use brands of chickpeas and hummus that are known to be GF.

Nutrition

Serving: 1serving | Calories: 460kcal | Carbohydrates: 72g | Protein: 24g | Fat: 11g | Saturated Fat: 1g | Sodium: 463mg | Potassium: 1161mg | Fiber: 21g | Sugar: 14g | Vitamin A: 512IU | Vitamin C: 70mg | Calcium: 165mg | Iron: 8mg | Blue WW Smartpoints: 3 | Green WW Smartpoints: 10 | Purple WW Smartpoints: 3
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