Spiced Cauliflower & Lentil Salad with Caramelized Onions and Jalapeno
This vibrant salad combines roasted spiced cauliflower with earthy lentils, sweet caramelized onions, and a subtle kick from jalapeños. It’s tossed in a tangy lemon-garlic dressing and garnished with herbs and nuts for extra crunch. It’s perfect as a light main dish or a hearty side — healthy, high in fiber, and full of bold Mediterranean flavors.
⏱ Time
Prep time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes
Ingredients
For the Salad:
1 small cauliflower, cut into florets
1 cup cooked green or brown lentils (about ½ cup dry)
2 medium onions, thinly sliced
1 jalapeño, finely sliced (seeds removed for mild heat)
3 tbsp olive oil (divided)
½ tsp ground cumin
½ tsp ground coriander
½ tsp smoked paprika (optional but adds depth)
Salt and black pepper, to taste
¼ cup toasted almonds or pistachios, chopped
¼ cup fresh parsley or cilantro, chopped
For the Dressing:
2 tbsp extra-virgin olive oil
1 tbsp lemon juice
1 tsp honey or maple syrup
1 small garlic clove, minced
Salt and pepper, to taste
Instructions
1. Cook the Lentils:
Rinse lentils under cold water.
In a saucepan, combine lentils and water (about 2½ cups). Bring to a boil, then simmer for 20–25 minutes until tender but not mushy. Drain and set aside.
2. Roast the Cauliflower:
Preheat oven to 425°F (220°C).
Toss cauliflower florets with 2 tbsp olive oil, cumin, coriander, paprika, salt, and pepper.
Spread on a baking sheet and roast for 20–25 minutes, turning halfway, until golden and slightly crisp at the edges.
3. Caramelize the Onions:
In a skillet, heat 1 tbsp olive oil over medium-low heat.
Add sliced onions and a pinch of salt. Cook slowly for 12–15 minutes, stirring occasionally until golden and sweet.
Add sliced jalapeño and sauté for 1–2 minutes more to soften.
4. Prepare the Dressing:
In a small bowl, whisk together olive oil, lemon juice, honey, garlic, salt, and pepper.
5. Assemble the Salad:
In a large bowl, combine lentils, roasted cauliflower, caramelized onions, and jalapeño.
Drizzle with dressing and toss gently.
Top with chopped nuts and parsley or cilantro.
Notes & Tips
For extra flavor, add crumbled feta or goat cheese before serving.
You can use red lentils, but they’ll be softer; green or brown hold texture better.
Caramelizing onions slowly is key — don’t rush it!
For a cooler version, chill the salad and add the dressing right before serving.
️ Serving Suggestions
Serve warm or at room temperature with:
Pita bread or flatbread
Greek yogurt or tahini drizzle
Grilled fish or chicken on the side
Nutrition information
Calories: ~320 kcal
Protein: 12g
Carbohydrates: 38g
Fat: 14g
Fiber: 10g
Sugar: 8g