Mediterranean Marinated Cauliflower SaladIngredients Recipe
This refreshing Mediterranean Marinated Cauliflower Salad combines crisp tender-crisp cauliflower florets with juicy cherry tomatoes, savory olives, and fresh herbs, all tossed in a tangy and flavorful red wine vinegar dressing. Perfect as a light appetizer or a side dish, this salad brings vibrant colors and bold flavors inspired by Mediterranean cuisine.
- Prep Time: 15 minutes
- Cook Time: 5 minutes
- Total Time: 50 minutes
- Yield: 4 servings 1x
- Category: Salad
- Method: Blanching and Marinating
- Cuisine: Mediterranean
- Diet: Vegetarian
Ingredients
Scale
Vegetables and Herbs
- 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), pitted
- ⅓ cup green olives, pitted
- ¼ cup fresh parsley, chopped
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
- Blanch the cauliflower: Bring a large pot of water to a boil. Add the cauliflower florets and blanch for 1-2 minutes until they become tender-crisp. Immediately transfer the cauliflower to an ice bath to halt the cooking process and preserve the crisp texture.
- Combine the vegetables: In a large mixing bowl, mix together the blanched cauliflower, cherry tomatoes, thinly sliced red onion, black and green olives, and chopped fresh parsley.
- Prepare the dressing: In a separate 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 combined and emulsified.
- Toss and marinate: Pour the prepared dressing over the vegetable mixture. Toss thoroughly to evenly coat all the ingredients with the dressing. Cover and refrigerate the salad for at least 30 minutes to allow flavors to meld before serving.
Notes
- For best texture, do not overcook the cauliflower during blanching; it should remain slightly firm.
- The salad can be made a few hours ahead and refrigerated to deepen the flavor.
- Red pepper flakes are optional and can be omitted or adjusted according to your spice preference.
- This salad is naturally gluten free and vegetarian.
- Add crumbled feta cheese or toasted pine nuts for extra richness and texture if desired.
Nutrition
- Serving Size: 1 cup
- Calories: 140
- Sugar: 4g
- Sodium: 420mg
- Fat: 11g
- Saturated Fat: 1.5g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 3g
- Protein: 3g
- Cholesterol: 0mg
Keywords: Mediterranean cauliflower salad, marinated cauliflower, healthy vegetable salad, vegetarian salad, cold cauliflower salad
