Mediterranean Marinated Cauliflower Salad
Mediterranean Marinated Cauliflower Salad—crisp cauliflower, tomatoes, olives, herbs, and a zesty vinaigrette. A refreshing, healthy, low-carb salad ready in 15 minutes. Perfect for meal prep or summer gatherings.
Ingredients
- 1 medium head cauliflower cut into small florets
- 1 ½ cups cherry tomatoes halved
- ½ cup red onion thinly sliced
- ⅓ cup Kalamata olives
- ⅓ cup green olives
- ¼ cup fresh parsley chopped
- ¼ cup extra virgin olive oil
- 3 tablespoons red wine vinegar
- 1 teaspoon Dijon mustard
- 1 clove garlic minced
- 1 teaspoon dried oregano
- ½ teaspoon dried basil
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon red pepper flakes optional
Instructions
Blanch the Cauliflower:
- Bring a pot of water to a boil. Add cauliflower florets and blanch for 1–2 minutes until tender-crisp.
- Immediately transfer to an ice bath to stop cooking and preserve texture.
Combine Salad Ingredients:
- In a large bowl, add blanched cauliflower, cherry tomatoes, red onion, olives, and parsley.
Make the Dressing:
- In a separate small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, garlic, oregano, basil, salt, black pepper, and optional red pepper flakes.
Dress and Marinate:
- Pour the dressing over the salad and toss well to coat.
- Refrigerate for at least 30 minutes to allow flavors to meld.
Serve:
- Serve chilled or at room temperature.
Notes
Make Ahead: The flavor improves as it marinates—great for prepping 1–2 days in advance.
Add Protein: Add chickpeas, feta cheese, grilled chicken, or tuna for a fuller meal.
Extra Veggies: Cucumbers, roasted red peppers, or artichoke hearts make tasty additions.
Crunch Option: Toasted pine nuts or almonds add great texture.
Storage
Refrigerator: Store in an airtight container for 3–4 days.
Do Not Freeze: Fresh veggies will lose texture if frozen.
FAQs
Do I have to blanch the cauliflower?
Blanching improves texture and removes raw bitterness, but you can use raw cauliflower for extra crunch. Can I make this salad vegan?
Yes — it is naturally vegan as written. Can I substitute the vinegar?
Red wine vinegar provides the best Mediterranean flavor, but lemon juice works too.
Blanching improves texture and removes raw bitterness, but you can use raw cauliflower for extra crunch. Can I make this salad vegan?
Yes — it is naturally vegan as written. Can I substitute the vinegar?
Red wine vinegar provides the best Mediterranean flavor, but lemon juice works too.