Healthy Mediterranean Marinated Cauliflower Salad
This wholesome salad features lightly blanched cauliflower marinated in a zesty vinaigrette with Mediterranean staples like cherry tomatoes, cucumbers, olives, red onion, and chickpeas. It’s vegan, gluten-free, and ideal for make-ahead lunches or side dishes.
Time
Total Time: 30 minutes (plus optional marinating time)
Prep: 15 minutes
Cook (blanch cauliflower): 5 minutes
Marinate (optional): 15–60 minutes
Ingredients:
For the Salad:
1 small head cauliflower, cut into small florets (about 4 cups)
1 cup cherry tomatoes, halved
¾ cup cucumber, diced
½ cup canned chickpeas, drained and rinsed
¼ cup red onion, thinly sliced
¼ cup Kalamata olives, sliced
¼ cup fresh parsley, chopped
Optional: ¼ cup crumbled feta cheese (if not vegan)
For the Lemon Herb Marinade:
¼ cup extra virgin olive oil
3 tbsp lemon juice (fresh)
1 tsp lemon zest
1 garlic clove, finely minced
1 tsp Dijon mustard
½ tsp dried oregano
½ tsp cumin (optional)
Salt and pepper to taste
Optional: pinch of chili flakes
Instructions:
1. Blanch the Cauliflower:
Bring a pot of salted water to a boil.
Add cauliflower florets and cook for 2–3 minutes until just tender but still crisp.
Drain and rinse under cold water to stop cooking. Pat dry.
2. Make the Marinade:
In a small bowl or jar, whisk together olive oil, lemon juice, zest, garlic, mustard, oregano, cumin, salt, and pepper.
3. Marinate the Cauliflower:
In a large bowl, toss the blanched cauliflower with the marinade.
Let sit for at least 15 minutes, or up to 1 hour in the fridge for deeper flavor.
4. Assemble the Salad:
Add cherry tomatoes, cucumber, chickpeas, red onion, olives, and parsley to the marinated cauliflower.
Toss gently to combine.
Taste and adjust seasoning if needed.
5. Serve:
Serve chilled or at room temperature.
Optional: Top with feta and a drizzle of olive oil or extra lemon.
Tips & Variations:
- Make it a meal salad by adding cooked quinoa, farro, or grilled chicken.
- Use roasted cauliflower instead of blanched for a toasty twist.
- Store in the fridge for up to 3 days; flavors get better with time!
❓ frequently asked questions FAQs:
Q: Can I use raw cauliflower?
A: Yes, but blanching softens the texture and makes it easier to digest while still keeping crunch.
Q: Can I prep this ahead?
A: Absolutely! It’s a great make-ahead salad. Just add delicate herbs and feta right before serving.
Q: Is this salad vegan and gluten-free?
A: Yes, it’s naturally gluten-free and vegan if you skip the feta.
Nutritional Information
Calories: 210
Protein: 5g
Carbs: 14g
Fat: 15g
Fiber: 5g
Sugar: 4g