Looking for a fresh and flavorful salad that’s both healthy and satisfying? This Mediterranean Marinated Cauliflower Salad is a must-try! It combines crisp cauliflower, juicy cherry tomatoes, briny olives, and crunchy red onions, all tossed in a zesty herb dressing.
Whether you need a quick side dish for grilled meats, a meal-prep-friendly salad, or a light and refreshing lunch, this recipe has you covered. Plus, it’s gluten-free, low-carb, and packed with antioxidants.
Let’s dive into the best way to make this Mediterranean-inspired cauliflower salad that will have everyone coming back for seconds!
Why You’ll Love This Mediterranean Marinated Cauliflower Salad
Packed with Fresh Ingredients – Made with wholesome Mediterranean staples.
Easy & Quick to Make – Ready in just 30 minutes!
Perfect for Meal Prep – Stays delicious in the fridge for up to 4 days.
Great for Any Occasion – Serve as a side dish, appetizer, or light meal.
Naturally Gluten-Free & Low-Carb – A healthy option for various diets.
Ingredients for Mediterranean Marinated Cauliflower Salad
For the Salad:
- 1 medium head of cauliflower, cut into small florets
- 1 ½ cups cherry tomatoes, halved
- ½ cup red onion, thinly sliced
- ⅓ cup black olives (Kalamata or preferred type)
- ⅓ cup green olives
- ¼ cup fresh parsley, chopped
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
- ¼ teaspoon salt (adjust to taste)
- ½ teaspoon black pepper
- ½ teaspoon red pepper flakes (optional for a slight kick)
How to Make Mediterranean Marinated Cauliflower Salad – Step by Step
Step1: Blanch the Cauliflower
- Bring a pot of water to a boil and prepare an ice bath in a separate bowl.
- Add the cauliflower florets to the boiling water and blanch for 1-2 minutes until slightly tender but still crisp.
- Drain immediately and transfer the cauliflower to the ice bath to stop the cooking process.
- After 2 minutes, drain well and pat dry with a paper towel.
Step2: Prepare the Salad
- In a large mixing bowl, combine the blanched cauliflower, cherry tomatoes, red onions, black olives, green olives, and parsley.
Step3: Make the Dressing
- In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, minced garlic, oregano, basil, salt, black pepper, and red pepper flakes (if using).
Step4: Marinate & Serve
- Pour the dressing over the salad and toss well to coat all ingredients evenly.
- Cover and refrigerate for at least 30 minutes (or up to 4 hours) to allow the flavors to meld.
- Before serving, give it a final toss and adjust seasoning if needed.
- Enjoy chilled or at room temperature!
Pro Tips for Making the Best Mediterranean Cauliflower Salad
Blanching is Key – It softens the cauliflower just enough while keeping its crunch.
Use High-Quality Olive Oil – The better the oil, the richer the flavor!
Let It Marinate – The longer it sits, the better it tastes!
Add Feta Cheese – For an extra creamy, tangy twist.
Make It Spicy – Add a pinch of chili flakes or hot paprika.
Best Ways to Serve Mediterranean Marinated Cauliflower Salad
- As a side dish with grilled chicken, lamb, or seafood
- Paired with warm pita bread and hummus
- As a healthy topping for grain bowls
- Stuffed into a pita pocket with falafel
- Served alongside a Mediterranean mezze platter
Nutritional Information (Per Serving)
Calories: 180 kcal
Carbs: 12g
Protein: 3g
Fat: 14g
Fiber: 4g
(Nutritional values are approximate and may vary based on ingredient brands.)
Storage & Leftovers
Refrigeration: Store in an airtight container for up to 4 days.
Freezing: Not recommended, as the vegetables may become mushy.
Reheating: Best enjoyed cold or at room temperature.
FAQs – Answering Your Common Questions!
Can I make this salad ahead of time?
Yes! This salad tastes even better after marinating for a few hours or overnight.
Can I use raw cauliflower instead of blanching it?
Absolutely! Raw cauliflower gives the salad an extra crunchy bite.
What can I use instead of red wine vinegar?
Try lemon juice or apple cider vinegar for a slightly different tangy flavor.
Is this salad vegan?
Yes! It’s naturally vegan, gluten-free, and dairy-free.
Related Recipes You’ll Love
If you love this Mediterranean Marinated Cauliflower Salad, try these other delicious dishes:
Cheesy Garlic Butter Steak Bites – Easy Dinner Recipe
Big Mac Casserole Recipe – Easy & Cheesy Dinner Idea
Conclusion & Call to Action
Now you know how to make the best Mediterranean Marinated Cauliflower Salad – fresh, flavorful, and perfect for any meal! Try it today and let me know in the comments how it turned out.
What’s your favorite way to enjoy Mediterranean salads? Share below! 👇
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Mediterranean Marinated Cauliflower Salad – Healthy & Easy
Description
Looking for a fresh and flavorful salad that’s both healthy and satisfying? This Mediterranean Marinated Cauliflower Salad is a must-try! It combines crisp cauliflower, juicy cherry tomatoes, briny olives, and crunchy red onions, all tossed in a zesty herb dressing.
Whether you need a quick side dish for grilled meats, a meal-prep-friendly salad, or a light and refreshing lunch, this recipe has you covered. Plus, it’s gluten-free, low-carb, and packed with antioxidants.
Let’s dive into the best way to make this Mediterranean-inspired cauliflower salad that will have everyone coming back for seconds!
Ingredients
For the Salad:
- 1 medium head of cauliflower, cut into small florets
- 1 ½ cups cherry tomatoes, halved
- ½ cup red onion, thinly sliced
- ⅓ cup black olives (Kalamata or preferred type)
- ⅓ cup green olives
- ¼ cup fresh parsley, chopped
For the 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 (adjust to taste)
- ½ teaspoon black pepper
- ½ teaspoon red pepper flakes (optional for a slight kick)
Instructions
Step 1: Blanch the Cauliflower
- Bring a pot of water to a boil and prepare an ice bath in a separate bowl.
- Add the cauliflower florets to the boiling water and blanch for 1-2 minutes until slightly tender but still crisp.
- Drain immediately and transfer the cauliflower to the ice bath to stop the cooking process.
- After 2 minutes, drain well and pat dry with a paper towel.
Step 2: Prepare the Salad
- In a large mixing bowl, combine the blanched cauliflower, cherry tomatoes, red onions, black olives, green olives, and parsley.
Step 3: Make the Dressing
- In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, minced garlic, oregano, basil, salt, black pepper, and red pepper flakes (if using).
Step 4: Marinate & Serve
- Pour the dressing over the salad and toss well to coat all ingredients evenly.
- Cover and refrigerate for at least 30 minutes (or up to 4 hours) to allow the flavors to meld.
- Before serving, give it a final toss and adjust seasoning if needed.
- Enjoy chilled or at room temperature!
Equipment
2Pcs Heart Shape Cake Pans, Aluminum Heart Cake Mold, Reusable 10 inch
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Kids Chill Leak-Proof Lunch Box – Included Reusable Ice Pack Keeps Food Cold
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Blanching is Key – It softens the cauliflower just enough while keeping its crunch.
Use High-Quality Olive Oil – The better the oil, the richer the flavor!
Let It Marinate – The longer it sits, the better it tastes!
Add Feta Cheese – For an extra creamy, tangy twist.
Make It Spicy – Add a pinch of chili flakes or hot paprika.
