Name: Mediterranean Cauliflower Salad Recipe
Prep time: 15 min
Cook time: 5 min
Total time: 50 min
Cuisine: Mediterranean
Ingredients: 1 medium head cauliflower (about 1.5 pounds, cut into small florets); 1 cup cherry tomatoes (halved); 1 medium cucumber (diced); 1/2 medium red onion (finely chopped); 1/4 cup Kalamata olives (pitted and sliced); 1/2 cup feta cheese (crumbled); 1/4 cup fresh parsley (chopped); 1/4 cup olive oil; 2 tablespoons red wine vinegar; 1 teaspoon dried oregano; Salt (to taste); Pepper (to taste)

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If you’re craving a dish that bursts with vibrant flavors, crisp textures, and a touch of sunshine from the Mediterranean, then this Mediterranean Cauliflower Salad is going to become your new favorite go-to. Imagine tender yet crunchy cauliflower florets mingling with juicy cherry tomatoes, briny Kalamata olives, and creamy feta, all brought together by a tangy, herb-infused dressing. This salad is not only a feast for the eyes but also a satisfying, refreshing dish perfect for any occasion, whether a casual lunch or a stunning side at dinner.

Mediterranean Cauliflower Salad Recipe - Recipe Image

Ingredients You’ll Need

This Mediterranean Cauliflower Salad relies on simple, fresh ingredients that each play a vital role in creating balanced layers of flavor and texture. From the crispness of the cauliflower to the salty bite of feta and olives, every component is essential to the salad’s charm.

Cauliflower (1 medium head): The star of the salad, offering a satisfying crunch and mild base to soak up the dressing.
Cherry tomatoes (1 cup, halved): Adding a burst of juiciness and vibrant color.
Cucumber (1 medium, diced): Refreshing and cool, it adds a delicate crunch that balances the other veggies.
Red onion (½ medium, finely chopped): Brings a gentle sharpness to amp up the flavor.
Kalamata olives (¼ cup, pitted and sliced): These deepen the flavor with their salty and slightly fruity taste.
Feta cheese (½ cup, crumbled): Creamy and tangy, it adds richness and a classic Mediterranean flair.
Fresh parsley (¼ cup, chopped): Brightens the dish with a fresh herbal note.
Olive oil (¼ cup): High-quality extra virgin oil is crucial for a silky dressing that ties everything together.
Red wine vinegar (2 tablespoons): Provides a punch of acidity that balances the salad’s richness.
Dried oregano (1 teaspoon): Infuses the salad with aromatic, earthiness that’s signature to Mediterranean cuisine.
Salt and pepper (to taste): Used to enhance all the lovely flavors.

How to Make Mediterranean Cauliflower Salad

Step 1: Blanch the Cauliflower

Start by bringing a large pot of salted water to a boil. Add the cauliflower florets and blanch them for about 5 minutes, just until they become tender but still have that satisfying crispness. This step softens the cauliflower slightly while preserving texture, which is key to the salad’s appeal. After blanching, drain the florets and immediately rinse under cold water to halt the cooking process and lock in the crunch. Let them cool completely before mixing.

Step 2: Combine the Fresh Vegetables

In a large bowl, toss together the cherry tomatoes, diced cucumber, finely chopped red onion, sliced Kalamata olives, crumbled feta, and chopped parsley. This colorful mix creates the vibrant backbone of your Mediterranean Cauliflower Salad, offering a range of textures and tastes that perfectly complement the cauliflower.

Step 3: Add the Cauliflower

Once the cauliflower has cooled, gently fold it into the vegetable mixture. Mixing everything while the cauliflower is still cool ensures all the ingredients stay crisp and fresh.

Step 4: Whisk the Dressing

In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper. This simple yet flavorful dressing is what truly elevates the salad, coating every bite with a balanced tang and herbaceous undertone unique to Mediterranean flavors.

Step 5: Toss and Season

Pour the dressing over the combined vegetables and cauliflower, then gently toss everything together to make sure every piece is beautifully coated. Give it a taste and adjust the seasoning if needed – sometimes a little extra salt or pepper makes all the difference.

Step 6: Chill and Serve

You can serve the Mediterranean Cauliflower Salad immediately, but letting it chill in the refrigerator for about 30 minutes allows the flavors to meld beautifully, enhancing every mouthful with deeper complexity and brightness.

How to Serve Mediterranean Cauliflower Salad

Garnishes

Sprinkle extra crumbled feta and a few fresh parsley leaves on top right before serving to add a lovely finishing touch. For an occasional twist, a light dusting of smoked paprika or a handful of toasted pine nuts can add some welcome warmth and crunch.

Side Dishes

This salad pairs wonderfully with grilled meats like chicken or lamb, making a light yet flavorful complement. It’s also delightful alongside warm pita bread or a spread of hummus and baba ganoush for a full Mediterranean-inspired meal.

Creative Ways to Present

Try serving your Mediterranean Cauliflower Salad in small glass jars or over a bed of mixed greens for an elegant picnic or party appetizer. You can also stuff the salad inside hollowed-out bell peppers or tomatoes to add a colorful and eye-catching presentation.

Make Ahead and Storage

Storing Leftovers

Store any leftover Mediterranean Cauliflower Salad in an airtight container in the refrigerator. It’s best enjoyed within 2 days while the vegetables stay fresh and crunchy. Give it a gentle toss before serving again to redistribute the dressing.

Freezing

Since this salad is made of fresh vegetables and cheese, freezing is not recommended as the texture and flavors will suffer significantly upon thawing.

Reheating

This salad is meant to be enjoyed cold or at room temperature. Reheating is not necessary. If you prefer, you can let it sit out for a few minutes before serving to take the chill off, which helps enhance the flavors.

FAQs

Can I use raw cauliflower instead of blanching it?

You can, but blanching softens the cauliflower slightly and makes it easier to digest, while still keeping a satisfying crunch. Raw cauliflower might feel a bit too tough and overpowering in this salad.

Is there a vegan version of Mediterranean Cauliflower Salad?

Absolutely! Simply swap out the feta cheese for a vegan cheese alternative or omit it entirely. You can also add some toasted nuts or seeds for extra texture and protein.

Can I add other vegetables to the salad?

Yes! Feel free to customize your Mediterranean Cauliflower Salad by adding diced bell peppers, artichoke hearts, or even cooked chickpeas to enhance it with more flavors and nutrients.

What type of olives works best?

Kalamata olives are preferred for their bold, fruity flavor that stands up well in this salad. However, if you can’t find Kalamata, other black or green olives with a briny punch will also work.

How long can I prepare the salad in advance?

Preparing the salad a few hours ahead is perfect for allowing the flavors to blend nicely. Just keep it refrigerated and add any delicate garnishes just before serving for the freshest taste.

Final Thoughts

There is something truly delightful about how the Mediterranean Cauliflower Salad brings together simple, fresh ingredients in a way that feels both wholesome and celebratory. Whether you’re looking for a healthy lunch, a colorful side, or a crowd-pleasing dish for summer gatherings, this salad hits all the right notes. I can’t wait for you to give it a whirl and experience the deliciousness for yourself!

Mediterranean Cauliflower Salad Recipe

★★★★★

4.8 from 9 reviews

Author: Jack
Total Time: 50 minutes
Yield: 4 servings 1x
Diet: Vegetarian

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Description

A vibrant and refreshing Mediterranean Cauliflower Salad featuring crisp cauliflower florets, juicy cherry tomatoes, cool cucumber, tangy feta cheese, and Kalamata olives, all tossed in a zesty red wine vinegar and oregano dressing. Perfect as a light lunch or a flavorful side dish.

Instructions

Blanch the cauliflower: Bring a large pot of salted water to a boil. Add the cauliflower florets and blanch them for about 5 minutes, until just tender but still crisp. Drain in a colander and rinse under cold water to stop the cooking process. Let it cool completely.
Combine the vegetables: In a large mixing bowl, combine the cherry tomatoes, diced cucumber, finely chopped red onion, Kalamata olives, crumbled feta cheese, and chopped fresh parsley.
Add the cauliflower: Once the cauliflower is cooled, add it to the mixing bowl with the other vegetables, ensuring even distribution.
Prepare the dressing: In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper until well combined and emulsified.
Toss the salad: Pour the dressing over the salad and gently toss everything together to combine, making sure the dressing coats all ingredients evenly.
Final seasoning and chill: Taste the salad and adjust seasoning with additional salt and pepper if needed. Serve immediately for a fresh crunch or let it chill in the refrigerator for about 30 minutes to allow the flavors to meld beautifully.

Notes

Blanching the cauliflower softens it slightly while keeping some crunch, avoiding a raw, sharp taste.
Chilling the salad enhances the flavors, making it ideal to prepare ahead of time.
For a vegan version, substitute feta cheese with a vegan cheese alternative or omit it.
Use fresh parsley for the best flavor, but fresh mint can be substituted for a different herbaceous note.
Adjust red wine vinegar quantity according to your taste preference for acidity.

Prep Time: 15 minutes
Cook Time: 5 minutes
Category: Salad
Method: Blanching and Tossing
Cuisine: Mediterranean