Recipe of the Week - Tricked-up Tabouli

Extract from The Perfect Blend by Tess Masters - blender recipes to boost immunity and detox the body for a vibrant and healthy life.

With cauliflower rice stepping in for cracked wheat, the classic Middle Eastern salad goes raw and grain-free. Loaded with hydrating, alkaline ingredients, this version is a cleansing superstar.

Its aromatic elements – herbs, allspice and lemon zest – enliven the sweet fruits and vegetables. The pickles come in with crunch, tanginess and probiotics; the chilli flakes stimulate digestion and help flush your system. For the most balanced flavour profile, consume the tabouli as soon as it’s dressed. If you’re not serving it right away, chill the salad and the dressing separately, and combine just when you’re ready to serve.

Serves 6–8; dressing makes 180 ml (6 fl oz)


  • 1⁄2 large head cauliflower, cut into florets

  • 200 g (7 oz) finely chopped flat-leaf parsley (about 4 large bunches)

  • 340 g (12 oz) tomato, deseeded and diced

  • 300 g (101⁄2 oz) English cucumber, peeled, deseeded and diced 140 g (5 oz) red pepper, deseeded and diced

  • 80 g (3 oz) salad onion, finely chopped (white and green parts)

  • 75 g (23⁄4 oz) red onion, diced

  • 20 g (3⁄4 oz) finely chopped mint

  • 2 tbsp finely chopped dill

  • 70 g (21⁄2 oz) shelled hemp seeds

  • 1 tsp natural salt, plus extra to taste

  • 1⁄4 tsp freshly ground black pepper, plus extra to taste dressing

  • 80 ml (23⁄4 fl oz) extra virgin olive oil

  • 1⁄4 tsp finely grated lemon zest

  • 6 tbsp fresh lemon juice, plus extra to taste

  • 1 tbsp finely chopped garlic (about 3 cloves)

  • 3⁄4 tsp ground allspice, plus extra to taste

Optional boosters

  • 270 g (91⁄2 oz) cooked chickpeas or 1 (425 g/15 oz) can chickpeas, rinsed and drained

  • 80 g (3 oz) gherkins, diced

  • 1⁄8 tsp chilli flakes, plus extra to taste


Put the cauliflower in a food processor and pulse a few times, until the cauliflower has the texture of couscous. You should have about 390 g (133⁄4 oz) of cauliflower ‘rice’.

Transfer the ‘rice’ to a large mixing bowl and combine well with the parsley, tomato, cucumber, pepper, onions, mint, dill and hemp seeds. Add the chickpea and gherkin boosters.

To make the dressing

Throw the olive oil, lemon zest, lemon juice, garlic, allspice and the red chilli flake booster into your blender and blast on high for about 30 seconds until the dressing is emulsified and the garlic has been completely pulverized. Pour the dressing over the salad and toss well to evenly combine. Add the salt and pepper and tweak the lemon juice, allspice, chilli flakes, salt and pepper to taste. Serve immediately for the best flavour.

The Perfect Blend by Tess Masters

Jacqui Small Publishing, an imprint of The Quarto Group

Out now.