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Mediterranean Marinated Cauliflower Salad

Mediterranean Marinated Cauliflower Salad for a Fresh Twist

This Mediterranean Marinated Cauliflower Salad is a vibrant, healthy dish that's gluten-free and low-carb, perfect for busy weeknights.
Prep Time 30 minutes
Cook Time 5 minutes
Marinating Time 30 minutes
Total Time 1 hour 5 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 150

Ingredients
  

For the Salad
  • 1 head Cauliflower Substitute with broccoli for a different flavor.
  • 2 cups Cherry Tomatoes You can use regular diced tomatoes instead.
  • 1 medium Red Onion Green onions are a milder alternative.
  • 1/2 cup Black Olives Capers can be used for a salty kick.
  • 1/2 cup Green Olives Feel free to substitute with capers.
  • 1/4 cup Parsley Cilantro can give a different flavor profile.
For the Dressing
  • 1/3 cup Olive Oil Avocado oil is a great alternative.
  • 2 tablespoons Red Wine Vinegar Apple cider vinegar can be used instead.
  • 1 tablespoon Dijon Mustard Use yellow mustard if you prefer.
  • 2 cloves Minced Garlic Fresh is best, but garlic powder can replace it.
  • 1 teaspoon Oregano Fresh herbs elevate the overall taste.
  • 1 teaspoon Basil Fresh herbs elevate the overall taste.
  • 1 teaspoon Salt Adjust according to your taste.
  • 1/2 teaspoon Black Pepper Adjust according to your taste.
  • 1/4 teaspoon Red Pepper Flakes Optional for a bit of spice.

Equipment

  • mixing bowl
  • Colander
  • whisk
  • pot

Method
 

Step-by-Step Instructions
  1. Begin by bringing a pot of salted water to a rolling boil. Add the cauliflower florets and blanch them for 1-2 minutes until they are bright white and slightly tender but still crisp. Immediately transfer the florets to a bowl of ice water to halt the cooking process. Let them cool completely for about 5 minutes.
  2. Once cooled, drain the cauliflower using a colander and gently pat it dry with a clean kitchen towel.
  3. In a large mixing bowl, combine the blanched cauliflower with halved cherry tomatoes, thinly sliced red onion, black olives, green olives, and freshly chopped parsley.
  4. In a separate bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, minced garlic, oregano, basil, salt, and black pepper.
  5. Pour the dressing over the mixed salad ingredients in the large bowl. Toss everything together gently.
  6. Cover the bowl with plastic wrap or transfer the salad to an airtight container. Place it in the refrigerator to marinate for at least 30 minutes.
  7. Before serving, give the salad a light toss to redistribute the dressing and ingredients. Taste it again for seasoning, adjusting if necessary.

Nutrition

Serving: 1servingCalories: 150kcalCarbohydrates: 10gProtein: 3gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gSodium: 300mgPotassium: 300mgFiber: 4gSugar: 3gVitamin A: 500IUVitamin C: 60mgCalcium: 50mgIron: 1mg

Notes

Avoid over-blanching the cauliflower for best results. Letting the salad marinate enhances flavors.

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