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Cauliflower and carrot tabbouleh

by Ari
Blumenkohl-Karotten-Taboulé mit Bete und golden Tofu

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This recipe is perfect for anyone who wants to eat healthy, but doesn’t want to miss out on delicious dishes. The cauliflower and carrot tabbouleh is not only vegan, but also very easy to prepare. The combination of cauliflower, carrots and fresh mint gives the tabbouleh a wonderfully refreshing note. The roasted beets add a lovely red color and the golden tofu adds a savory touch. This dish is vegan, gluten-free and lactose-free. Be sure to try it!

Cauliflower and carrot tabbouleh with beets and golden tofu
Cauliflower and carrot tabbouleh with beets and golden tofu

What is tabbouleh?

Tabbouleh is a popular dish in the Mediterranean diet. It consists of bulgur wheat, tomato, onion, parsley and mint. These ingredients are mixed in olive oil and seasoned with lemon juice and salt.

Tabbouleh is a healthy and tasty dish that is perfect for a healthy Mediterranean diet. It is rich in fiber, vitamins and minerals. Tabbouleh is also a very easy dish to prepare. All you need are the above ingredients.

When preparing tabbouleh, make sure the bulgur wheat is well cooked. You can either boil it in water or in vegetable broth. Tabbouleh is also very tasty and can be served as a starter or main course.

What’s different here?

Our delicious cauliflower rice and carrot rice tabbouleh is super refreshing and crunchy. We don’t use bulgur, so this tabbouleh is not only vegan but also completely gluten-free. Otherwise, the spices and herbs are very identical to the original Lebanese and Syrian tabbouleh.

Wondering how healthy cauliflower and carrots are? Well, there are many healthy reasons to eat these two vegetables. First of all, they are rich in vitamins and nutrients. For example, carrots contain vitamin A, which is good for the eyes, and cauliflower is a good source of vitamin C. They are also both high in fiber, which is good for digestion. They’re also non-greasy and low in calories, making them a healthy choice for weight-conscious people.

Cauliflower and carrot tabbouleh with beets and golden tofu
Cauliflower and carrot tabbouleh with beets and golden tofu

What do we serve with the tabbouleh?

You can serve golden baked tofu as an accompaniment to this dish. This healthy alternative to meat is high in protein and nutrients. Tofu is made from soybeans, making it a plant-based source of protein. Baked tofu is easy to make and can be used in many different dishes. Try it as a substitute for meat in your next curry dish or as an accompaniment to an Asian-inspired dish .

You can now look forward to a very special dish: Roasted beetroot ! This makes our dish simply delicious and will certainly delight you. Beetroot is a very healthy and nutritious root, perfect for a healthy and balanced diet. You can enjoy beetroot raw, boiled or fried. We serve the beetroot cooked and then fried with this refreshing tabbouleh and golden baked tofu.

This dish is just perfect for a healthy and balanced diet.

if you like our cauliflower and carrot tabbouleh, you might also be interested in these dishes:

Cauliflower and carrot tabbouleh with beets and golden tofu
Cauliflower and carrot tabbouleh with beets and golden tofu
Blumenkohl-Karotten-Taboulé mit Bete und golden Tofu

Cauliflower and carrot tabbouleh with beets and golden tofu

In this recipe we want to show you a delicious and healthy alternative for your lunch. It’s a tabbouleh with carrots, cauliflower and tofu. All the ingredients are very good for you and will help you lose weight.
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Prep Time 30 minutes
Cook Time 15 minutes
Course raw salads, tabbouleh
Cuisine middle East
Servings 4 portions
Calories 310 kcal


  • paring knife*
  • Mixer*
  • Bowl*
  • Pan*


Cauliflower and carrot tabbouleh:


Golden Baked Tofu:

anything else:

  • lettuce (optional)
  • lemon wedges
  • small bunch of mint for garnish
  • small bunch parsley for garnish


Cauliflower and carrot tabbouleh:

  • Wash cauliflower and drain well. Divide into small florets. Cut the stalk into smaller pieces. Chop in a blender (with Pulse) the size of a grain of rice.
    500 G cauliflower
  • Peel the carrots, chop them coarsely and also grind them in the blender to the size of rice.
    3-4 carrots
  • Wash the mint and parsley, shake dry and pluck the leaves from the stems. Set aside a few leaves for decoration and finely chop the rest.
    1 small bunch parsley, 1 small bunch of mint
  • Place the carrots and cauliflower in a bowl along with the chopped herbs. Add the spices (not the salt), lemon juice, syrup, olive oil and sesame seeds and mix well. Leave out the salt so that the tabbouleh doesn’t get too moist (add the salt just before serving so the tabbouleh is nice and crisp).

Golden Baked Tofu:

  • Squeeze the tofu. The best way to do this is to place the tofu between two towels or kitchen roll and weigh it down with, for example, a chopping board and squeeze it out slightly.
    180 G tofu
  • Pour soy milk and panko flour into separate bowls.
    1 Cup soy milk, 4-5 tbsp. Panko
  • Divide salt, pepper, cane sugar and turmeric between both bowls. Add the cumin seeds to the panko.
    kosher salt*, 1 tsp turmeric powder*, ¼ tsp Cumin*, 1 prize cane sugar, Pepper*
  • Preheat the oven to around 200°C and line a baking tray with baking paper.
  • Cut the tofu into cubes (about 1×1 cm in size).
    180 G tofu
  • First bathe the tofu in the soy milk, then roll in the panko. Place on the baking tray and bake on the middle rack in the oven for about 20 minutes until golden.

fried beetroot:

  • Halve the beetroot and cut into wedges.
    3-4 Beetroot
  • Lightly sear in hot olive oil and season with salt and pepper.
    2 tbsp. native olive oil*

Arranging and serving:

  • Place the raw tabbouleh on a plate, arrange the beets and arrange the baked tofu.
  • Serve with some lettuce and the remaining herbs and serve with lemon wedges!


Serving: 1Port.Calories: 310kcalCarbohydrates: 21gProtein: 14gFat: 16g
Keyword Cauliflower tabbouleh, easy vegan recipe, golden tofu, raw salads, refreshing salads, stir-fried vegetables, tabbouleh
Tried this recipe?Mention @ArisFoodblog or tag #ArisFoodblog!

Pin this raw cauliflower and carrot tabbouleh salad recipe on Pinterest to cook later

Cauliflower and carrot tabbouleh with beets and golden tofu
Cauliflower and carrot tabbouleh with beets and golden tofu

This food will be fresh and healthy and you will enjoy it! We hope that you will soon get a good taste of our food and recommend our site!

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