Mediterranean Marinated Cauliflower Salad Recipe
A vibrant and refreshing Mediterranean Marinated Cauliflower Salad featuring tender-crisp cauliflower, juicy cherry tomatoes, olives, and a tangy herb-infused dressing. Perfect as a side dish or light lunch, this salad is flavorful, healthy, and easy to prepare.
- Prep Time: 15 minutes
- Cook Time: 5 minutes
- Total Time: 50 minutes
- Yield: 4 servings 1x
- Category: Salad
- Method: Blanching, Marinating
- Cuisine: Mediterranean
- Diet: Vegetarian
Ingredients
Scale
Vegetables
- 1 medium head of cauliflower, cut into small florets
- 1 ½ cups cherry tomatoes, halved
- ½ cup red onion, thinly sliced
- ¼ cup fresh parsley, chopped
Olives
- ⅓ cup black olives (Kalamata)
- ⅓ cup green olives
Dressing
- 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 Cauliflower: Bring a pot of water to a boil and add the cauliflower florets. Blanch them for 1-2 minutes until they become tender-crisp. Immediately transfer the cauliflower to an ice bath to stop the cooking process and preserve its texture and color.
- Combine Salad Ingredients: In a large mixing bowl, add the blanched cauliflower, cherry tomatoes, thinly sliced red onion, black and green olives, and chopped fresh parsley. Mix gently to combine all the ingredients evenly.
- Make the Dressing: In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, Dijon mustard, minced garlic, dried oregano, dried basil, salt, black pepper, and optional red pepper flakes until well emulsified.
- Toss Salad: Pour the dressing over the salad ingredients and toss thoroughly to ensure everything is coated with the flavorful dressing. Cover and refrigerate the salad for at least 30 minutes to allow the flavors to marinate and blend perfectly before serving.
Notes
- Blanching cauliflower briefly ensures a tender-crisp texture and vibrant color.
- Refrigerating the salad for 30 minutes or more enhances flavors and allows them to meld.
- Adjust red pepper flakes to your preferred spice level or omit if sensitive to heat.
- This salad can be stored covered in the refrigerator for up to 3 days.
- Feel free to add other Mediterranean ingredients like feta cheese or cucumber for variation.
Nutrition
- Serving Size: 1 cup
- Calories: 150 kcal
- Sugar: 5 g
- Sodium: 350 mg
- Fat: 12 g
- Saturated Fat: 1.8 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 10 g
- Fiber: 3 g
- Protein: 3 g
- Cholesterol: 0 mg
Keywords: Mediterranean, cauliflower salad, marinated salad, healthy salad, vegetarian, olive, cherry tomatoes
