Mediterranean Marinated Cauliflower Salad Recipe

Introduction

This Mediterranean Marinated Cauliflower Salad is a vibrant and healthy dish that bursts with fresh flavors. Crisp cauliflower meets tangy olives and a zesty dressing, making it perfect as a side or light lunch.

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 cauliflower florets in boiling water for 1-2 minutes until tender-crisp. Transfer immediately to an ice bath to stop cooking.
2. Step 2: In a large mixing bowl, combine blanched cauliflower with cherry tomatoes, red onions, olives, and parsley.
3. Step 3: In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, minced garlic, oregano, basil, salt, black pepper, and red pepper flakes if using.
4. Step 4: Pour the dressing over the salad and toss well to coat. Refrigerate for at least 30 minutes before serving to allow flavors to meld.

Tips & Variations

• For extra crunch, add toasted pine nuts or slivered almonds just before serving.
• If you prefer a milder salad, reduce or omit the red pepper flakes.
• Use fresh herbs like oregano and basil instead of dried for a brighter taste.
• Serve chilled or at room temperature, depending on your preference.

Storage

Store the salad in an airtight container in the refrigerator for up to 3 days. The cauliflower will soften slightly over time but will remain flavorful. Give the salad a good toss before serving. It’s best enjoyed chilled or at room temperature.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use raw cauliflower instead of blanching?

Yes, but blanching softens the cauliflower slightly, making it easier to digest and allowing it to absorb the dressing better. Raw cauliflower will be firmer and have a different texture.

Can I prepare this salad ahead of time?

Absolutely! In fact, marinating the salad for at least 30 minutes or up to a few hours enhances the flavors. Just keep it refrigerated and toss before serving.

Mediterranean Marinated Cauliflower Salad Recipe

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4.6 from 127 reviews

A vibrant Mediterranean Marinated Cauliflower Salad featuring tender-crisp cauliflower florets combined with cherry tomatoes, olives, red onions, and fresh parsley, all tossed in a zesty olive oil and red wine vinegar dressing with herbs and garlic. Perfect as a refreshing side or light meal.

• Author: Elias
• Prep Time: 15 minutes
• Cook Time: 5 minutes
• Total Time: 50 minutes
• Yield: 6 servings 1x
• Category: Salad
• Method: Blanching and No-Cook
• Cuisine: Mediterranean
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

Salad 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

Dressing Ingredients

• 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 blanch the cauliflower florets for 1-2 minutes until they are tender-crisp. Immediately transfer the cauliflower into an ice bath to halt the cooking process and preserve their crunch and color.
2. Combine Salad Ingredients: In a large mixing bowl, add the blanched cauliflower florets, halved cherry tomatoes, thinly sliced red onions, black and green olives, and chopped fresh parsley. Gently toss to mix the ingredients evenly.
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 fully emulsified and well combined.
4. Dress the Salad and Marinate: Pour the prepared dressing over the salad mixture and toss thoroughly to ensure every ingredient is coated. Cover and refrigerate the salad for at least 30 minutes to allow the flavors to meld before serving.

Notes

• Blanching the cauliflower ensures it stays crisp while reducing its raw bitterness.
• The salad can be prepared a day in advance; flavors intensify with time.
• For a spicier salad, increase the amount of red pepper flakes or add fresh chopped chili.
• This salad pairs wonderfully with grilled meats or as a light vegetarian main dish.
• Use fresh herbs if available for a brighter flavor.

Keywords: Mediterranean salad, cauliflower salad, marinated cauliflower, healthy salad, vegetarian salad, olive oil dressing