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Mediterranean Marinated Cauliflower Salad

Mediterranean Marinated Cauliflower Salad for Flavorful Meals

Mediterranean Marinated Cauliflower Salad is a vibrant, gluten-free dish that bursts with fresh flavors, perfect for busy weeknights or gatherings.
Prep Time 10 minutes
Cook Time 2 minutes
Marination Time 30 minutes
Total Time 42 minutes
Servings: 4 servings
Course: Lunch
Cuisine: Mediterranean
Calories: 150

Ingredients
  

For the Salad
  • 1 head Cauliflower Provides structure and crunch; you can swap it for broccoli.
  • 1 cup Cherry Tomatoes Adds sweetness and juiciness; regular diced tomatoes work fine as a replacement.
  • 1 small Red Onion Offers mild sharpness; green onions provide a milder alternative.
  • 1/2 cup Black Olives Contributes saltiness and briny flavor; capers can offer a similar salty kick.
  • 1/2 cup Green Olives Enhances savory flavor; feel free to mix in capers.
  • 1/4 cup Parsley Adds freshness and vibrant color; cilantro can introduce an exciting twist.
For the Dressing
  • 1/4 cup Olive Oil Acts as the base for the dressing; avocado oil is a substitute.
  • 2 tablespoons Red Wine Vinegar Offers acidity to balance flavors; apple cider vinegar is an alternative.
  • 1 tablespoon Dijon Mustard Adds tanginess and helps emulsify the dressing.
  • 2 cloves Minced Garlic Imparts aromatic depth; fresh is preferred.
  • 1 teaspoon Oregano Adds earthy herbal notes; fresh herbs enhance flavor.
  • 1 teaspoon Basil Complements the Mediterranean theme with aromatic sweetness.
  • 1 teaspoon Salt
  • 1/2 teaspoon Black Pepper
  • 1/4 teaspoon Red Pepper Flakes Optional for a spicy kick; omit for milder flavor.

Equipment

  • Large pot
  • colander
  • Mixing bowl
  • Whisk

Method
 

Step-by-Step Instructions
  1. Bring a large pot of salted water to a rolling boil. Add the cauliflower florets and blanch for 1-2 minutes until bright white but still crisp.
  2. Transfer the florets to an ice bath to halt cooking and preserve crunch and color. Let cool for 5 minutes.
  3. Drain the cauliflower in a colander to remove excess water. Gently pat dry with a towel.
  4. In a large mixing bowl, combine the blanched cauliflower, halved cherry tomatoes, sliced red onions, black olives, green olives, and chopped parsley.
  5. In a separate bowl, whisk together olive oil, red wine vinegar, Dijon mustard, minced garlic, oregano, basil, salt, and black pepper until emulsified.
  6. Pour the dressing over the vegetable mixture and toss gently until each piece is coated.
  7. Cover the bowl and refrigerate for at least 30 minutes to allow the salad to marinate.
  8. Remove from refrigerator, toss gently, adjust seasoning if needed, and serve chilled or at room temperature.

Nutrition

Serving: 1servingCalories: 150kcalCarbohydrates: 10gProtein: 3gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gSodium: 300mgPotassium: 300mgFiber: 4gSugar: 3gVitamin A: 5IUVitamin C: 60mgCalcium: 4mgIron: 6mg

Notes

Store leftovers in an airtight container for up to 3 days. The flavors improve as they meld.

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