Healthy Low-Calorie Roasted Cauliflower Lentil Salad
This roasted cauliflower lentil salad is a vibrant, protein-packed, low-calorie dish perfect for a light lunch or side. The nutty lentils pair beautifully with caramelized roasted cauliflower, fresh herbs, and a zesty lemon dressing, giving you a Mediterranean-inspired salad that’s filling yet healthy. It’s naturally vegan, gluten-free, and bursting with fiber and nutrients.
Prep & Cook Time
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4
Ingredients
For the Salad:
1 medium head cauliflower, cut into small florets
1 cup green or brown lentils, rinsed and drained
1 small red onion, thinly sliced
1 cup cherry tomatoes, halved
½ cup fresh parsley, chopped
2 tbsp extra virgin olive oil
Salt & black pepper, to taste
1 tsp smoked paprika (optional)
For the Dressing:
3 tbsp lemon juice (freshly squeezed)
1 tbsp extra virgin olive oil
1 tsp Dijon mustard
1 clove garlic, minced
¼ tsp salt
¼ tsp black pepper
1 tsp honey or maple syrup (optional, for balance)
Instructions
1. Roast the Cauliflower:
Preheat the oven to 200°C (400°F).
Toss cauliflower florets with 2 tbsp olive oil, smoked paprika, salt, and pepper.
Spread on a baking sheet and roast for 20–25 minutes until golden brown and slightly crispy, flipping halfway through.
2. Cook the Lentils:
In a medium saucepan, add lentils and 2 ½ cups water.
Bring to a boil, reduce heat, and simmer for 20–25 minutes until lentils are tender but not mushy.
Drain excess water and set aside to cool slightly.
3. Prepare the Dressing:
In a small bowl, whisk together lemon juice, olive oil, Dijon mustard, garlic, salt, pepper, and honey/maple syrup until well combined.
4. Assemble the Salad:
In a large mixing bowl, combine roasted cauliflower, cooked lentils, red onion, cherry tomatoes, and parsley.
Drizzle dressing over the salad and toss gently to coat evenly.
Taste and adjust salt or lemon juice if needed.
5. Serve:
Serve warm, at room temperature, or chilled.
Optionally, sprinkle a few toasted pine nuts or pumpkin seeds for extra crunch.
Tips & Notes
Make Ahead: Roasted cauliflower and lentils can be prepared a day ahead; store separately in the fridge and combine before serving.
Protein Boost: Add ½ cup crumbled feta or 1 cup chickpeas for extra protein.
Flavor Variations: Add ½ tsp cumin or coriander to the cauliflower for a warm spice note.
Meal Prep Friendly: Keeps well in the fridge for 3 days, making it perfect for weekly meal prep.
Frequently Asked Questions (FAQs)
Q: Can I use canned lentils?
A: Yes! Rinse and drain them, then add directly to the salad without cooking.
Q: Can I make this salad vegan?
A: Absolutely! Just skip any cheese or add vegan alternatives.
Q: Can I roast other vegetables with cauliflower?
A: Yes, bell peppers, zucchini, or carrots work beautifully.
Q: How can I make it extra low-calorie?
A: Use only 1–2 tsp olive oil for roasting and in the dressing; lemon juice provides flavor without calories.
Nutritional Information
Calories: ~220 kcal
Protein: 12 g
Carbohydrates: 32 g
Fiber: 12 g
Fat: 6 g
Saturated Fat: 0.8 g
Sugar: 4 g
Sodium: 210 mg