Hey y'all! If you're craving a light, zesty, and utterly refreshing dish, this Mediterranean Marinated Cauliflower Salad is calling your name. Bursting with tangy flavors, crunchy veggies, and fragrant herbs, this salad is stellar for meal prep, parties, or just jazzing up your weeknight dinner. Whether it's served as a side, lunch, or a vibrant addition to a Mediterranean-inspired spread, you'll come back to this winner again and again. Let’s get cooking!
Why You'll Love This Mediterranean Marinated Cauliflower Salad
- Ready in under 30 minutes for quick meals and entertaining.
- Loaded with crunchy, nutrient-rich cauliflower and vibrant veggies.
- Perfect for meal prepping, as the flavors get better overnight.
- Totally vegan, gluten-free, and customizable for any dietary needs.
- Brings the sun-kissed flavors of the Mediterranean right to your table.
Ingredients for Mediterranean Marinated Cauliflower Salad
- 1 large head cauliflower, cut into small florets (about 5 cups)
- 1 cup cherry tomatoes, halved
- ½ cup Kalamata olives, pitted and sliced
- ¼ cup red onion, finely diced
- ½ cup cucumber, diced
- ¼ cup roasted red peppers, diced
- ½ cup fresh parsley, chopped
- ¼ cup extra virgin olive oil
- 3 tablespoon red wine vinegar
- 1 tablespoon fresh lemon juice
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- ½ teaspoon sea salt
- ¼ teaspoon freshly ground black pepper
- ¼ teaspoon crushed red pepper flakes (optional)
Directions for Mediterranean Marinated Cauliflower Salad
Step 1: Prepare the Cauliflower
Bring a large pot of salted water to a boil. Add the cauliflower florets and blanch for 2-3 minutes until just tender but still crisp. Drain immediately and rinse with cold water to stop the cooking process. Pat dry thoroughly.
Step 2: Mix the Marinade
In a large bowl, whisk together the olive oil, red wine vinegar, lemon juice, minced garlic, oregano, sea salt, black pepper, and red pepper flakes (if using).
Step 3: Combine the Salad
Add the blanched cauliflower, cherry tomatoes, olives, red onion, cucumber, roasted red peppers, and parsley to the bowl. Toss everything until the vegetables are evenly coated with the marinade.
Step 4: Marinate
Cover and refrigerate for at least 1 hour (or up to overnight) to let the flavors meld. Stir before serving for best flavor distribution.
Notes for Mediterranean Marinated Cauliflower Salad
- For even more tang, add a tablespoon of capers or a handful of crumbled feta cheese (if not vegan).
- Chop the cauliflower into small bite-sized pieces for maximum marinade absorption. Find out more about how to cut cauliflower perfectly.
- If you love extra crunch, skip the blanching step and use raw cauliflower (marinate at least 2 hours for best flavor).
Variations for Mediterranean Marinated Cauliflower Salad
- Greek Style: Add crumbled feta, diced bell pepper, and a sprinkle of dried mint.
- Protein Boost: Toss in a can of chickpeas or white beans for extra filling power.
- Spicy Version: Double the red pepper flakes and mix in some chopped banana peppers.
Required Equipment
- Large pot
- Colander
- Large salad bowl
- Whisk
- Knife and cutting board
Storage Instructions for Mediterranean Marinated Cauliflower Salad
Store the salad in an airtight container in the refrigerator. It keeps fresh for up to 4 days; just give it a good stir before serving. The flavors continue to deepen as it sits!
Serving Ideas & Pairings for Mediterranean Marinated Cauliflower Salad
- Enjoy as a vibrant side with grilled chicken, fish, or falafel.
- Serve atop mixed greens for a hearty, satisfying lunch.
- Stuff into pita bread with crisp lettuce and hummus for a delicious wrap.
Pro Tips for Best Mediterranean Marinated Cauliflower Salad Results
- Taste and adjust seasoning after chilling; sometimes a pinch of salt or a splash of lemon makes all the difference.
- Use super-fresh vegetables for the brightest flavor and best crunch. Read about selecting fresh produce.
- Let the salad marinate overnight for maximum flavor in every bite. Need more tips on marinating? Check out this marinating guide.
FAQ: Mediterranean Marinated Cauliflower Salad
- Can I use frozen cauliflower florets?
- Yes! Thaw and pat dry before blanching; texture will be slightly softer.
- How far in advance can I make Mediterranean Marinated Cauliflower Salad?
- You can prep it up to 2 days ahead. The flavor only gets better as it marinates!
- Is this salad suitable for a vegan or low-carb diet?
- Absolutely! The recipe is vegan and naturally low in carbs, perfect for a variety of dietary preferences.
Prep Time: 12 minutes
Cook Time: 3 minutes
Total Time: 15 minutes (plus chilling)
Ingredients
- 1 medium head cauliflower, cut into small florets
- 1 cup cherry tomatoes, halved
- ⅓ cup kalamata olives, pitted and sliced
- ¼ cup red onion, thinly sliced
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon fresh parsley, chopped
- 1 teaspoon dried oregano
- ½ teaspoon salt
- ¼ teaspoon black pepper
Instructions
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1Bring a large pot of salted water to a boil. Add the cauliflower florets and cook for 3–4 minutes until just tender but still crisp. Drain and rinse under cold water to cool.
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2In a large mixing bowl, combine the cooled cauliflower, cherry tomatoes, kalamata olives, and red onion.
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3In a small bowl, whisk together the olive oil, red wine vinegar, parsley, oregano, salt, and black pepper to make the dressing.
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4Pour the dressing over the cauliflower mixture. Toss well to coat all ingredients evenly.
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5Cover and refrigerate for at least 15 minutes to allow the flavors to meld. Toss again before serving.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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