Smart Recipes with Umami

Vegan Raw Cauliflower Tabouli with Beetroot and Sun-Dried Tomato Mash

  • Vegan Recipe
  • Umami-rich Recipes of Vegetable

In the Middle East, tabouli is traditionally made with bulgur, or cracked wheat. This recipe replaces bulgur with cauliflower, and you’ll be surprised how the minced cauliflower tastes like bulgur or Cous Cous.⠀

The mash, made with raw beetroot and sun-dried tomatoes, can also be used as a dip for crudits or vegetable chips. Ingredients with * are the Umami foods. They all contain Glutamate.⠀

Ingredients: Serves 4⠀

For the tabouli⠀

160g cauliflower head*⠀
100g cucumber*⠀
4 spring onion*⠀
2 ripe tomatoes, about 250g*⠀
A bunch flat leaf parsley*⠀
2 tbsp lemon juice⠀
3 tbsp extra virgin olive oil⠀
For the mash⠀

150g sun-dried tomato*⠀
5-6 beetroot, about 400g*⠀
1/2 small red onion*⠀
2 tsp water⠀
1 tbsp lemon juice⠀
1 clove garlic*⠀
1 tsp cumin powder⠀
1 tsp coriander seed powder⠀
a few pomegranate seeds to garnish⠀
1 tbsp extra virgin olive oil⠀


- Break the cauliflower into small florets and grind them with a food processor until it looks like cous cous.⠀
- Chop cucumber, spring onion and tomato to 1.5cm square cubes.⠀
- Roughly chop the parsley.⠀
- In a large salad bowl, mix everything together with lemon juice and olive oil.⠀
- Make the beetroot and sun-dried tomato mash. Sprinkle the sun-dried tomato with 2 tsp water and it leave to soak for 10 minutes, or until soft. Chop roughly.⠀
- Peel the beetroot. Chop the beetroot and onion roughly.⠀
- Add all the ingredients into a food processor and blend until smooth. If the mixture is too dry to blend, add a little water. Do not add too much: the mixture gets wetter as moisture is released from the raw beetroot.⠀
- Garnish with the pomegranate seeds, and drizzle olive oil on top.⠀