This Mediterranean Cauliflower Salad is loaded with fresh summer veggies and it’s vegan, gluten-free and perfect for a low-carb diet.
While I’m writing this post, my son is right beside me playing with his favorite toy. Every 2 minutes I stop what I’m doing and observe him playing. This toy used to be a struggle for him. Just few months ago he could not fit all geometric shapes into the correct spaces and it upsets him many times. I used to play with him and say “keep trying, mommy. You are going to get it right soon”.
Now, after trying so many times, he’s playing with this toy like a pro. It’s so nice to see his development. I think it’s one of the best parts of being a mom. I really love seeing him learning new skills and a simple day at home playing with him can be more enjoyable than go to a big party for me.
But another thing that I love about being a mom is to see him discovering new things for the first time. For example, few days ago when I made this Mediterranean Cauliflower Salad my husband gave some of it to Thomas. We didn’t think he would like it since it was his first time eating cauliflower. Fortunately we were wrong. Tomtom ate a big bowl of it and he loved it. He was eating like crazy and we were having a great time giving this salad to him.
I have to be honest; it’s not difficult to eat a full bowl of this Mediterranean Cauliflower Salad. It’s very delicious. I can guarantee that cauliflower with Mediterranean flavors go really well together. And you don’t even need lots of ingredients to make your dressing tastes flavorful because this salad is already packed with lots of goodies. I just made a very simple salad dressing with lemon juice, olive oil, garlic, salt and pepper. Simple and delicious!
I love cooking with Mediterranean flavours like my Mediterranean Chicken Skillet Recipe, Easy Mediterranean Salad Recipe (Web Story), Easy Mediterranean Chopped Salad, and Instant Pot Mediterranean Chicken Recipe. My husband loves these Mediterranean recipes and we make these regularly!
For the salad I used tomatoes, red onions, black olives, cucumber and cauliflower. I just cut off the florets of the cauliflower, added them to the food processor and pulsed it for few seconds until the florets had the “rice” like consistency. After that, I microwaved for about 4 minutes and done. Easy and quick! You can serve it with salmon or chicken. Yum!
Mediterranean Cauliflower Salad
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Ingredients
For the salad
- 1 small/medium head cauliflower cut off the florets
- 1 cup red onion chopped
- 1 cup cucumber chopped
- 2 cups cherry tomatoes cut in half
- ¼ cup black olives
- ¼ cup fresh parsley chopped
For the Dressing
- 2 ½ tablespoons olive oil
- 1 tablespoon freshly squeezed lemon juice
- Salt and black pepper
- 1 garlic clove minced
Instructions
- Pulse the cauliflower florets in a food processor for about 25-30 seconds until it's a rice-like consistency.
- Place the cauliflower in a microwave-safe bowl and microwave for 3-4 minutes. The time will depend on the power of the microwave.
- Once cauliflower is cool enough to handle, transfer to a salad bowl.
- Add all the rest of the salad ingredients in the salad bowl.
- In a mason jar, pour the olive oil and freshly squeezed lemon juice. Add salt, pepper, garlic and whisk everything together. Continue to whisk while streaming in the olive oil. Taste to check the seasoning.
- Pour the dressing over the salad and toss well.
- Top with parsley. Enjoy!
Tips
- You can buy cauliflower rice if you prefer not to make it yourself.
- You can also just buy pre-cut florets to process instead.
- If you do not have a food processor, you can finely cut up the florets if you do not want to buy cauliflower rice.
- To store: I recommend not adding the dressing to the salad if you plan on storing it in the fridge as it can get soggy. This salad lasts for up to 4 days in the fridge when stored separately.
Nutrition Information
Nutrition information is calculated using an ingredient database and should be considered an estimate.
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Michele Lentz says
The recipe was quick and easy to make. The amount it makes depends on the size of your head of cauliflower. I had a large head of cauliflower, so I have quite a bit. We will be eating on it for a while! I was a little disappointed in the final product. It didn’t seem to have much flavor and the onions were very strong and had quite a bite to them. It needs something, but i don’t know what.
Olivia says
Hi, Michele. I think because you use a large cauliflower you ended up making a large bowl of salad. So, the dressing probably wasn’t enough. That’s why it didn’t seem to have much flavour. If you make this recipe again try to use a small or medium cauliflower hear. Hope it helps.
Linda H says
Olivia, Thanks for sharing this wonderful and healthy recipe! It was fairly quick and easy, too. I made this recipe as per the directions with three very slight modifications. (1) I steamed the cauliflower in a covered skillet on the stove in its own moisture, plus a tablespoon of olive oil. (2) I peeled the skin from the cucumber. (3) Based on the one other review, I minced the red onion, rather than chopped, and added 1/3 cup to the salad, mixed it and tasted it. I added 3 more tablespoons minced onion and that tasted about right. I added the dressing after letting it set several minutes to meld flavors. I used two “Dash” measuring spoons each of salt and pepper. This leaves room for people to add more salt and pepper to their individual portions at the table. I rate this 6/10 at this stage. Adding additional salt and/or pepper to my own portion to my personal liking, I rate this salad 10/10! Here is an Amazon link for the measuring spoon set: https://www.amazon.com/New-Star-Foodservice-42924-Stainless/dp/B00KH9PSNI/ref=pd_lpo_vtph_79_bs_t_1?_encoding=UTF8&psc=1&refRID=F09ES2J5SAQB3PD5NQ3F&dpID=41aIIQ8F6PL&preST=_SY300_QL70_&dpSrc=detail
Thanks again! This recipe is a winner and I will not only make it again but will forward it to another salad-loving friend.
Olivia says
You’re very welcome. So happy to hear you enjoyed this recipe. Thanks for sharing it with your friend. Take care 😉
JMM says
In one picture (the one with all the ingredients separated in the bowl before mixing), there looks to be pepperoni in the salad? What is that ingredient?
Olivia says
Sliced black olives.
Stephanie @ Fit Found Me says
Yumm! This looks great! I am going to use the frozen cauliflower rice to save a step in prep…I can’t imagine it will change the consistency or the taste, right?
Olivia says
It will work totally fine. Enjoy!
Edith Goldman says
I’m using this as a jumping off point, not following exactly the recipe. I cut my cauliflower into florets and roasted, for the lovely nutty flavor. For those who didn’t like the red onion – soak the onion in cold water for 10 minutes before adding to the salad – this will get rid of that raw onion flavor so many people don’t like. Personally, i always have pickled red onions in my fridge and use them for almost anything that calls for raw red onions. Other additions I used were herbed feta crumbles (they were on sale so I bought them to try) and some mini red peppers.
Lorenda says
I made this recipe the same way except I chopped fresh basil and sprinkled Feta cheese on it.
It was absolutely delicious and I just shared the recipe with my sister because I know she will love it too.
I will continue making this salad all summer long. Thanks for sharing !
Olivia says
Awesome!!! happy to hear that 😉
D. Frei says
Very boring flavor. i added Greek seasoning to the dressing added feta cheese, kalamatta olives instead of black, substituted vidallia onion. I also Left the cauliflower raw for crunch. Much improved.
Penny says
Loved it!
Olivia says
Awesome!