Cauliflower “Rice” Tabbouleh
- 1/2 medium head of cauliflower (about 1 pound), coarsely chopped
- 5 tablespoons extra virgin olive oil, divided
- 1 teaspoon (or more) kosher salt, divided
- 2 cups (packed) flat leaf parsley leaves with tender stems
- 1 cup (packed) mint leaves
- 2 scallions, white and pale green parts only, sliced
- 1 garlic clove, coarsely chopped
- 1 teaspoon finely grated lemon zest
- 3 tablespoons fresh lemon juice
- 1/4 teaspoon crushed red pepper flakes
- 1/2 medium cucumber (about 8 1/2″ long), cut into 1/4″ pieces
- 6 ounces cherry tomatoes, quartered
1. Grate cauliflower with the coarse grater disk on a food processor or the largest holes on a box grater until rice-like in texture.
2. Transfer to a large, microwave-safe bowl and toss with 1 tbsp. oil and 1/4 tsp. salt. Cover with plastic wrap and microwave on high 3 minutes. Carefully remove plastic wrap, spread cauliflower “rice” on a rimmed baking sheet, and let cool.
3. Wipe out food processor, if necessary, and fit with chopping blade. Pulse parsley, mint, scallions, garlic, lemon zest, lemon juice, 3/4 tsp. salt, and remaining 1/4 cup oil until herbs are coarsely chopped.
4. Transfer to a large bowl and stir in red pepper flakes. Add cauliflower, cucumber, and tomatoes, and gently toss to coat.
Do Ahead…Cauliflower “rice” can be made 3 days ahead of time. Chill in a resealable container.
Health benefits of Cauliflower:
• It is very low in calories. 100 g of the fresh cauliflower head provides just 26 calories. Nevertheless, it comprises of several health-benefiting antioxidants and vitamins in addition to be low in fat and cholesterol.
• Its florets contain about 2 grams of dietary fiber per 100 g; providing about 5% of recommended value.
• Fresh cauliflower is an excellent source of vitamin C; 100 g provides about 48.2 mg or 80% of daily-recommended value. Vitamin-C is a proven antioxidant that helps fight against harmful free radicals, boosts immunity, and prevents infections and cancers.
• It contains good amounts of many vital B-complex groups of vitamins such as folates, pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3) as well as vitamin K. These vitamins are essential in the sense that body requires them from external sources to replenish and required for fat, protein and carbohydrate metabolism.
• It is also a good source of minerals such as manganese, copper, iron, calcium, and potassium.