Mediterranean Marinated Cauliflower Salad Recipe

Introduction

This Mediterranean Marinated Cauliflower Salad is a fresh, vibrant dish perfect for warm-weather meals or a healthy side. Featuring crisp cauliflower and a tangy herb dressing, it offers a burst of flavor with every bite.

Ingredients

• 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)
• 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

1. Step 1: Blanch the cauliflower florets in boiling water for 1 to 2 minutes until they are tender-crisp. Immediately transfer them to an ice bath to stop the cooking process.
2. Step 2: In a large mixing bowl, combine the blanched cauliflower with cherry tomatoes, red onions, black and green olives, and chopped parsley.
3. Step 3: 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 red pepper flakes if using.
4. Step 4: Pour the dressing over the salad and toss everything well to ensure the ingredients are evenly coated. Refrigerate the salad for at least 30 minutes before serving to allow the flavors to meld.

Tips & Variations

• To add extra crunch, sprinkle toasted pine nuts or almonds just before serving.
• Swap the cauliflower with roasted broccoli for a different but equally delicious variation.
• If you prefer a milder taste, reduce or omit the red pepper flakes.
• For a vegan option, ensure the Dijon mustard does not contain honey.

Storage

Store the salad in an airtight container in the refrigerator for up to 3 days. The flavors will deepen over time, making it even tastier the next day. Before serving, stir gently and add a splash of olive oil if the salad seems dry. Serve chilled.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I prepare this salad in advance?

Yes, this salad benefits from at least 30 minutes of marinating in the fridge, and you can prepare it up to 2 days ahead for enhanced flavor.

Is it necessary to blanch the cauliflower?

Blanching softens the cauliflower slightly while keeping it crisp and helps it absorb the dressing better. However, if you prefer a raw crunch, you can skip this step.

Mediterranean Marinated Cauliflower Salad Recipe

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4.6 from 103 reviews

A refreshing Mediterranean marinated cauliflower salad featuring tender-crisp blanched cauliflower florets combined with cherry tomatoes, olives, red onions, and fresh parsley, all tossed in a vibrant olive oil and red wine vinegar dressing with herbs and Dijon mustard. Perfect as a light side dish or a healthy snack.

• Author: Daniel
• Prep Time: 20 minutes
• Cook Time: 2 minutes
• Total Time: 22 minutes
• Yield: 6 servings 1x
• Category: Salad
• Method: No-Cook
• Cuisine: Mediterranean
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

Vegetables and Herbs

• 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

1. Blanch the Cauliflower: Bring a pot of water to a boil and add the cauliflower florets. Blanch them for 1-2 minutes until tender-crisp, then immediately transfer the cauliflower to an ice bath to stop the cooking process and preserve their texture and color.
2. Combine Vegetables and Olives: In a large mixing bowl, combine the blanched cauliflower with halved cherry tomatoes, thinly sliced red onions, black and green olives, and chopped fresh parsley, mixing gently to combine.
3. Prepare 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.
4. Toss and Marinate: Pour the dressing over the salad mixture and toss thoroughly to coat all the ingredients evenly. Cover and refrigerate the salad for at least 30 minutes to allow flavors to meld before serving.

Notes

• For a crisper cauliflower, do not over-blanch; 1-2 minutes is sufficient.
• The salad can be refrigerated for up to 2 days and tastes even better after marinating overnight.
• Red pepper flakes are optional; add according to your preferred spice level.
• You can substitute fresh herbs like basil or mint in place of dried herbs for a fresher taste.
• This salad can be served chilled as a side dish or a light lunch.

Keywords: Mediterranean Salad, Cauliflower Salad, Marinated Vegetables, Healthy Salad, Vegetarian Salad, Easy Salad Recipe