Mediterranean Mixed Cauliflower, Tomato, Cucumber, Chickpea & Quinoa Salad
This salad is a hearty, refreshing, and protein-packed Mediterranean bowl featuring roasted cauliflower, juicy tomatoes, crisp cucumbers, fluffy quinoa, and nutty chickpeas — all tossed in a zesty lemon–herb dressing. It’s perfect for meal prep, light lunches, or a colorful side dish to grilled chicken or fish.
⏱ Time
Prep time: 15 minutes
Cook time: 20 minutes
Total time: 35 minutes
Ingredients
For the salad
1 small head of cauliflower, cut into bite-sized florets
1 tbsp olive oil
Salt and pepper, to taste
¾ cup cooked quinoa (about ¼ cup uncooked)
1 cup cooked or canned chickpeas, rinsed and drained
1 cup cherry tomatoes, halved
1 medium cucumber, diced
¼ cup red onion, finely chopped
¼ cup fresh parsley, chopped
2 tbsp fresh mint, chopped (optional but very refreshing)
¼ cup crumbled feta cheese (optional for garnish)
For the Lemon–Herb Dressing
3 tbsp extra-virgin olive oil
2 tbsp fresh lemon juice
1 tsp Dijon mustard
1 small garlic clove, minced
½ tsp dried oregano (or 1 tsp fresh)
Salt and black pepper to taste
Instructions
1. Roast the cauliflower
Preheat oven to 400°F (200°C).
Toss cauliflower florets with olive oil, salt, and pepper.
Spread on a baking sheet and roast for 20–25 minutes, flipping halfway, until golden and tender.
Let cool slightly.
2. Cook the quinoa
Rinse quinoa under cold water.
Combine with ½ cup water in a small pot, bring to a boil, then reduce heat and simmer 10–12 minutes until fluffy.
Fluff with a fork and cool.
3. Prepare the dressing
Whisk together olive oil, lemon juice, Dijon mustard, garlic, oregano, salt, and pepper in a small bowl.
4. Assemble the salad
In a large bowl, combine roasted cauliflower, quinoa, chickpeas, tomatoes, cucumber, red onion, parsley, and mint.
Pour dressing over and toss gently to coat.
Taste and adjust seasoning (more lemon or salt if needed).
Top with crumbled feta before serving.
Serving Suggestions
Serve chilled or at room temperature.
Pairs beautifully with grilled chicken, shrimp, or halloumi.
Can be turned into a full meal by adding avocado slices or boiled eggs.
Notes & Tips
Make ahead: This salad keeps fresh for up to 3 days in the fridge.
Add crunch: Sprinkle toasted almonds or pumpkin seeds on top.
For extra flavor: Drizzle a touch of pomegranate molasses or balsamic glaze before serving.
Vegan-friendly: Simply omit feta or use vegan cheese.
❓ frequently asked questions FAQ
Q: Can I use couscous instead of quinoa?
Yes — couscous or bulgur both work well for a softer, grainier texture.
Q: How do I make it spicy?
Add a pinch of chili flakes or smoked paprika to the dressing.
Q: Can I use raw cauliflower?
Yes, finely chop or grate it for a crunchy “cauliflower rice” texture instead of roasting.
Nutrition information
Calories: 320 kcal
Protein: 12g
Carbs: 38g
Fiber:9g
Fat: 13g
Sodium: 290mg