Name: Mediterranean Cauliflower Salad – light meal or side salad Recipe
Prep time: 10 min
Cook time: 7 min
Total time: 17 min
Cuisine: Mediterranean
Ingredients: 1 medium head cauliflower (about 4 cups when chopped); 1 cup cherry tomatoes (halved); 1 cup cucumber (diced); 1/2 cup red onion (finely chopped); 1/2 cup Kalamata olives (pitted and halved); 1/4 cup fresh parsley (chopped); 1/4 cup feta cheese (crumbled); 1/4 cup extra virgin olive oil; 2 tablespoons lemon juice; 1 teaspoon dried oregano; Salt, to taste; Pepper, to taste

Jump to Recipe

If you crave a refreshing, vibrant dish that balances crisp textures with bright, zesty flavors, this Mediterranean Cauliflower Salad – light meal or side salad is about to become your new go-to. It brings together tender steamed cauliflower, juicy cherry tomatoes, and briny Kalamata olives, all harmonized by a lemony, oregano-infused dressing. Whether you’re looking for a wholesome light meal or a colorful side salad, this recipe delivers on both fronts with its fresh ingredients and lively taste.

Mediterranean Cauliflower Salad - light meal or side salad Recipe - Recipe Image

Ingredients You’ll Need

This Mediterranean Cauliflower Salad is built on simple, wholesome ingredients that each play a crucial role: crunchy vegetables, salty olives, tangy feta, and a bright dressing that pulls everything together beautifully.

Cauliflower (1 medium head): The star of the salad, providing a satisfying crunch and a mild base that soaks up flavors wonderfully.
Cherry tomatoes (1 cup, halved): Add bursts of juiciness and vibrant color for freshness.
Cucumber (1 cup, diced): Offers cooling crunch and enhances the salad’s hydrating qualities.
Red onion (1/2 cup, finely chopped): Brings a subtle sharpness that contrasts well with the other mild ingredients.
Kalamata olives (1/2 cup, pitted and halved): Inject deep, salty flavor that is quintessentially Mediterranean.
Fresh parsley (1/4 cup, chopped): Adds a burst of herbaceous brightness to lift every bite.
Feta cheese (1/4 cup, crumbled): Provides a creamy, tangy element that enhances richness without heaviness.
Extra virgin olive oil (1/4 cup): The dressing’s base, bringing smoothness and a fruity touch.
Lemon juice (2 tablespoons): Gives zest and acidity that brighten the salad perfectly.
Dried oregano (1 teaspoon): A classic herb that ties the Mediterranean flavors together delightfully.
Salt and pepper (to taste): Essential seasonings that balance and elevate every ingredient.

How to Make Mediterranean Cauliflower Salad – light meal or side salad

Step 1: Prepare the Cauliflower

Start by removing the outer leaves and the stem of the cauliflower, then chop it into small florets. Rinse them under cold water to remove any impurities before cooking.

Step 2: Steam the Cauliflower Florets

Lightly steam the cauliflower florets for 5 to 7 minutes until they’re perfectly tender yet still have a nice crispness. This texture is key to keeping the salad refreshing. If steaming isn’t your thing, boiling works fine too but be careful not to overcook.

Step 3: Combine the Fresh Ingredients

Once the cauliflower is cooled, toss it gently in a large bowl with cherry tomatoes, diced cucumber, finely chopped red onion, pitted Kalamata olives, and freshly chopped parsley. This mix creates a perfect blend of color and flavor waiting to be dressed.

Step 4: Whisk the Dressing

Whisk together the extra virgin olive oil, lemon juice, dried oregano, salt, and pepper in a small bowl. This simple dressing is where all the Mediterranean sunshine comes to life, infusing each bite with vibrancy.

Step 5: Dress and Toss the Salad

Pour the dressing over the combined salad ingredients and toss gently but thoroughly. This ensures every piece of cauliflower and veggie is evenly coated, allowing the flavors to marry beautifully.

Step 6: Final Taste and Chill

Give the salad a taste and adjust the seasoning if needed. For the best flavor, let the salad chill in the fridge for about 30 minutes to let the ingredients mingle. You can enjoy it right away too if you’re in a hurry.

How to Serve Mediterranean Cauliflower Salad – light meal or side salad

Garnishes

To add an extra touch of crunch and visual appeal, sprinkle some toasted pine nuts or a few more crumbles of feta on top just before serving. A sprig of fresh parsley can also brighten the presentation.

Side Dishes

This salad pairs wonderfully with grilled chicken, fish, or falafel, making it a versatile accompaniment. It’s also fantastic alongside warm pita bread or served with hummus and babaganoush for an authentic Mediterranean spread.

Creative Ways to Present

For a stunning presentation, serve this salad in a hollowed-out half of a watermelon or arrange it in individual glass jars for an inviting and colorful picnic or party option. You can also stuff it into pita pockets for a portable light meal.

Make Ahead and Storage

Storing Leftovers

Keep any leftover Mediterranean Cauliflower Salad in an airtight container in the refrigerator. It stays fresh for up to 3 days, although the flavors are best enjoyed within the first day or two when the vegetables remain crisp.

Freezing

This salad is best enjoyed fresh and is not recommended for freezing. The texture of fresh vegetables like cauliflower, tomatoes, and cucumbers will degrade after thawing.

Reheating

Since this Mediterranean Cauliflower Salad is meant to be eaten cold or at room temperature, reheating is not necessary. If you prefer it slightly warmer, just let it sit at room temperature for about 15 minutes before serving.

FAQs

Can I use raw cauliflower instead of steamed?

Absolutely! Raw cauliflower will add more crunch and a slightly different texture, making the salad even more crisp. Just chop it finely to make it easier to eat.

Is this salad gluten-free?

Yes, all the ingredients in this Mediterranean Cauliflower Salad are naturally gluten-free, making it safe for those with gluten sensitivities or celiac disease.

Can I substitute feta with another cheese?

Feta is perfect for its tangy, crumbly texture, but you can swap it for goat cheese or a mild ricotta salata if you prefer a less salty option.

How long does the salad stay fresh after dressing?

Once dressed, the salad will stay fresh and tasty for up to 2 days in the refrigerator. After that, the vegetables might start to soften and lose their texture.

Is this salad suitable for meal prep?

Yes! For meal prep, store the dressing separately and toss just before eating to maintain crispness. The components can be prepped in advance for quick assembly.

Final Thoughts

Treat yourself to this bright and versatile Mediterranean Cauliflower Salad – light meal or side salad whenever you want a fresh, flavorful dish that feels both nourishing and indulgent. Once you try it, this beautiful blend of crisp cauliflower and garden-fresh veggies with a zingy dressing will quickly become a staple in your kitchen. Dive in and enjoy every refreshing bite!

Mediterranean Cauliflower Salad – light meal or side salad Recipe

★★★★★

5 from 3 reviews

Author: Sophie
Total Time: 17 minutes
Yield: 4 servings 1x
Diet: Vegetarian

Print Recipe

Description

A fresh and vibrant Mediterranean Cauliflower Salad featuring tender steamed cauliflower, juicy cherry tomatoes, crisp cucumber, tangy feta, and Kalamata olives, all tossed in a zesty lemon-oregano dressing. Perfect as a light meal or a flavorful side salad.

Instructions

Prepare Cauliflower: Remove the leaves and stem from the cauliflower head. Chop into small florets and rinse thoroughly under cold water to clean.
Cook Cauliflower: Steam the cauliflower florets in a steamer or in a pot with a little water, covered, for 5 to 7 minutes until tender yet still crisp. Alternatively, boil the florets if preferred. Drain well and allow to cool.
Combine Salad Ingredients: In a large mixing bowl, gently combine the cooled cauliflower with cherry tomatoes, diced cucumber, chopped red onion, Kalamata olives, fresh parsley, and crumbled feta cheese.
Make Dressing: In a small bowl, whisk together extra virgin olive oil, lemon juice, dried oregano, salt, and pepper until well emulsified.
Toss Salad: Pour the dressing over the salad mixture and toss gently but thoroughly to ensure all ingredients are evenly coated with the dressing.
Serve or Chill: Taste and adjust seasoning if needed. Serve the salad immediately for a fresh texture or refrigerate for 30 minutes to allow the flavors to meld beautifully.