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.
Ingredients
Scale
Salad 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)
Dressing Ingredients:
- 1/4 cup extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- Salt, to taste
- Pepper, to taste
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.
Notes
- Steaming retains more nutrients compared to boiling.
- This salad can be prepared a few hours in advance and kept chilled.
- For a vegan option, omit the feta or substitute with a plant-based cheese.
- Adjust lemon juice and herbs according to personal taste preferences.
- Use fresh oregano if available for a more vibrant flavor.
- Prep Time: 10 minutes
- Cook Time: 7 minutes
- Category: Salad
- Method: Steaming, Mixing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 150 kcal
- Sugar: 4 g
- Sodium: 250 mg
- Fat: 12 g
- Saturated Fat: 3 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 8 g
- Fiber: 3 g
- Protein: 4 g
- Cholesterol: 10 mg
Keywords: Mediterranean cauliflower salad, healthy salad, side salad, vegetarian salad, cauliflower recipe, light meal, low calorie salad
