Spiced Cauliflower Lentil & Onion Salad
A wholesome salad of roasted spiced cauliflower, caramelized onions, and tender lentils tossed with a lemon-herb dressing. It’s filling, naturally plant-based, and bursting with warm Mediterranean flavors — perfect for a light lunch or side dish.
⏱️ Time
Prep: 15 minutes
Cook: 25 minutes
Total: 40 minutes
Ingredients
For the Salad:
1 medium head cauliflower, cut into florets
1 medium red onion, thinly sliced
1 ½ cups cooked brown or green lentils (or 1 can, drained and rinsed)
2 tbsp olive oil
1 tsp ground cumin
½ tsp smoked paprika
½ tsp turmeric
¼ tsp cinnamon (optional, for depth)
Salt and black pepper to taste
For the Lemon Herb Dressing:
3 tbsp olive oil
2 tbsp fresh lemon juice
1 tsp Dijon mustard
1 small garlic clove, minced
2 tbsp fresh parsley, chopped
1 tbsp fresh mint, chopped (optional but refreshing)
Salt and pepper to taste
Optional Toppings:
¼ cup toasted almonds or pistachios
¼ cup crumbled feta cheese (optional)
Fresh herbs or lemon zest for garnish
Instructions
Step 1: Roast the Cauliflower and Onion
1. Preheat oven to 425°F (220°C).
2. Toss cauliflower florets and sliced onion with olive oil, cumin, paprika, turmeric, cinnamon, salt, and pepper.
3. Spread on a baking sheet and roast for 20–25 minutes, flipping halfway through, until golden and slightly crisp on the edges.
Step 2: Prepare the Lentils
If using canned lentils, rinse and drain.
If cooking from dry, simmer lentils in salted water for 20–25 minutes until tender but not mushy, then drain.
Step 3: Make the Dressing
1. In a small bowl or jar, whisk together olive oil, lemon juice, mustard, garlic, parsley, mint, salt, and pepper until emulsified.
Step 4: Assemble the Salad
1. In a large bowl, combine roasted cauliflower and onion with lentils.
2. Pour over the dressing and toss gently to coat.
3. Taste and adjust seasoning (add a touch more lemon or salt if needed).
Step 5: Serve
Serve warm or at room temperature.
Top with feta crumbles or nuts for crunch, and garnish with extra herbs.
Notes & Tips
Add protein: Top with grilled chicken or boiled eggs for a full meal.
Make ahead: The flavors deepen after a few hours in the fridge.
Vegan option: Skip the feta — it’s still rich and flavorful without it.
Nutrition information
Calories: ~310 kcal
Protein: 12g
Carbs: 35g
Fat: 14g
Fiber: 10g
❓ frequently asked questions FAQ
Q: Can I use red lentils instead?
A: Not ideal — they become too soft. Stick to green or brown lentils for texture.
Q: Can I serve it cold?
A: Yes! It tastes delicious chilled — perfect for meal prep or picnics.
Q: What can I substitute for onions?
A: Roasted shallots or red bell peppers also work beautifully.