Anti-Inflammatory Tabbouleh (ITIS, Paleo, Modified AIP)

aip anti-inflammatory digestion itis paleo recipe Mar 18, 2024


Tabbouleh is a healthy vegetarian dish that is a great accompaniment to any meal, or on it's own with added protein. It originates from the Middle East and includes many foods we can easily find in North America making it an inexpensive and colourful addition to the table.

It also makes for great leftovers, so this is a batch-cook that you'll love (the flavour is great the next day or two).

The problem with traditional Tabbouleh is that it includes bulgar wheat and tomatoes .. two common food triggers for flares. So, I've remade the meal in three ways! 

The secret ingredients for all ... the herbs!

Parsley and mint are the main event instead of traditional leaf lettuce. Parsley is rich in vitamins C & K and mint can help ease digestive woes. When you add in the cucumbers and cauliflower from this grain-free version, Tabbouleh becomes a powerhouse of great fibre, folate and nutrients for good gut and immune health.

Below, I'm giving you Tabbouleh three ways: grain free, with grains, and with tomatoes (for guests or other members of your family) to accommodate for food sensitivities.

Serves 4 to 6 people.

Ingredients (Grain Free):

  • 1 head Cauliflower (small, sliced into florets)
  • 3 cups Parsley (finely chopped)
  • 1 cup Mint Leaves (finely chopped)
  • 2 Cucumbers (diced)
  • 2 cloves garlic (minced)
  • 3 stalks spring onion (sliced)
  • 1/4 cup Hemp Seeds
  • 1 Lemon (juiced)
  • 3 - 4 tbsps Extra Virgin Olive Oil (it will get absorbed quickly)
  • Sea Salt & Black Pepper (to taste)


Instructions (Grain Free): 

  1. Rice the cauliflower by adding the florets to your food processor or blender, and pulsing until a rice-like texture is achieved. You can also purchase it pre-riced from the grocery store. I don't recommend frozen in this recipe.
  2. Add the riced cauliflower to a large salad bowl along with the minced parsley, mint, cucumber, onion and hemp seeds. I use a food processor to dice the herbs quickly. You can also use scissors to snip herbs if you have a hard time with cutting
  3. Add the lemon juice and olive oil and toss until everything is well combined. 
  4. Season with sea salt and black pepper to taste and enjoy alone or as a side dish!

Modifications (3 ways): 

  • Reduce the amount of raw cauliflower by half and add 1 cup cooked quinoa or kasha (buckwheat). You will need to add extra lemon and olive oil (to taste) as the grains will soak up the liquid. Start with 1-2 Tbsp olive oil, then add lemon.
  • Omit the raw cauliflower entirely and use 2 cups cooked quinoa or kasha. You will need to add extra lemon and olive oil (to taste) as thee grains will soak up the liquid. Start with 1-2 Tbsp olive oil, then add lemon.
  • If you want to serve with tomatoes, add 2 tomatoes diced to any of these versions. This will actually give it some more juice to the salad, so you may not need extra olive oil or lemon. If you're sensitive to tomatoes, remember to remove your portion first, and then you can serve up the remainder to others.

Bon Appetit!


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