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    Home » Recipe » Salads and Sides » Mediterranean Cauliflower Salad

    Mediterranean Cauliflower Salad

    Published: Jul 15, 2021 · Modified: Jan 19, 2022 by Sabrina Currie · This post may contain affiliate links.

    Jump to Recipe Print Recipe

    The flavors in this Mediterranean cauliflower salad recipe are bright and lively. Red wine vinegar gently softens cauliflower while red onion adds a savory note. Crunchy and soft, piquant and earthy, this is one of my go to salads year round. Fast, fresh, gluten free and vegan!

    Closeup of Mediterranean Cauliflower salad with mint, parsley, red onion and red peppers in a blue bowl
    Vegan Mediterranean Cauliflower Salad

    What inspired this recipe

    I created this hearty vegan cauliflower salad based on popular Mediterranean salads that used other brassicas and used ingredients native to the area. This is NOT a Greek salad with cauliflower, this is a tangy and refreshing salad full of herbs, vegetables and no cheese. This is true classic Mediterranean style salad using traditional ingredients...except for the cauliflower.

    Red peppers and red onion add extra vibrancy and this Mediterranean cauliflower salad is finished with a shower of grassy green herbs at the end.

    This salad pairs perfectly with vegan Italian white beans, crispy fried oysters, my favorite brie and apple grilled cheese or a side of mutabal eggplant dip and bread.

    Jump to:
    • What inspired this recipe
    • Fresh flavor, traditional Mediterranean ingredients
    • Make ahead salad for potluck or picnic
    • Additions and Substitutions
    • How long will this Mediterranean salad keep
    • The health benefits of Cauliflower
    • Step by step photos
    • Recipe

    Fresh flavor, traditional Mediterranean ingredients

    The Mediterranean is an area made up of 22 countries that surround the Mediterranean Sea. And we all know that these countries like Greece, France, Italy, Spain, Morocco, Egypt, Lebanon, Croatia and more all have their own very distinct cultures and recipes. Despite their differences though, there are also many similarities.

    These countries share similar climates for growing, the same sea for fishing and a history of immigration and emigration amongst each other. These reasons are why many of the ingredients are the same though the preparations differ throughout the regions.

    I spent a lot of time researching what Mediterranean cauliflower salad really is and I found out that cauliflower isn't a very common vegetable in the Mediterranean! There are a lot of other brassica dishes in that sunny part of the world, just not cauliflower...

    Common to many regions of the Mediterranean are parsley, mint, basil, oregano, black pepper, cloves, cucumber, cumin, fennel, garlic, lemon, extra virgin olive oil, paprika, rosemary, tomato, wine and vinegar just to name a few!

    I've chosen my ingredients from these classic and common ingredients and hope you love this as much as I do. Check out this quinoa Greek salad for similar flavors with the heartiness of grains.

    Mediterranean Cauliflower Salad Text on Picture for Pinterest
    Fresh Fast Mediterranean Cauliflower Salad

    Make ahead salad for potluck or picnic

    This Mediterranean cauliflower salad is an excellent choice when you need a make ahead dish. Perfect for potluck, a summer picnic or side with dinner, the cauliflower gets even better as it sits.

    When making it ahead, store the herbs separately and toss through before serving, ideally no more than an hour ahead of time. Salads with cauliflower are a big hit for people on low carb diets or those just trying to find healthier options than the usual mayo based potato and pasta salads.

    Additions and Substitutions

    This is a versatile salad and welcomes extra ingredients easily. Try adding in chickpeas, a can of tuna or a cup of quinoa for a protein burst. What about a rainbow of colored peppers? Yum. Basil is a lovely addition or go for piquant olives or capers!

    Want to swap the cauliflower out? Broccoli is the most obvious and deliciously crunchy choice but you could sub mild green or savoy cabbage too. Don’t like onions? Omit them altogether or add a half cup of slivered red cabbage for some extra color.

    How long will this Mediterranean salad keep

    This salad can be made up to a day ahead as long as you add the herbs right before serving. The dressing itself can be made up to a week ahead and stored separately in your fridge until using. Once the salad is made and dressed, any leftovers will be fine to eat up to 3 or 4 days later, it will just not be as crisp as day 1.

    The health benefits of Cauliflower

    I made this salad with a whole head of cauliflower. Why? Because cauliflower is a powerhouse of vitamins, minerals, fiber and more! A cruciferous vegetable high in B vitamins, vitamin C (1 serving of 100 grams has 100% of your recommended daily intake), 25% of your daily vitamin K requirement and more, no wonder it's considered a superfood.

    Additionally, high fibre and water content help both digestion and weigh loss and it's antioxidants protect against cancer. This is a vegetable worth including regularly in your diet. Eating cauliflower in any way is very nutritious but raw cauliflower is the best. If you're like me, it's easy because I like it a lot. If you aren't a big fan, I hope this salad makes it tastier for you.

    Step by step photos

    Salad dressing with oregano, red wine vinegar and olive oil in a bowl
    Dressing for Mediterranean Cauliflower Salad
    Cauliflower, Red Pepper and Red Onions Cut up in blue bowl for salad
    Chopped Cauliflower Salad Vegetables
    Mint and parsley top oregano and red wine vinegar dressed cauliflower
    Add mint and parsley when ready to serve salad
    Finished cauliflower salad garnished with purple chive flowers
    Finished cauliflower salad garnished with purple chive flowers

    Hungry yet?! Let’s go chop up the cauliflower!

    ox Sabrina

    Thanks for reading along, as always, I look forward to your feedback. Did you try it? Did you like it? Wondering how to grow your own arugula? For fast support with recipe questions, follow me on Instagram or Facebook and message me there. I try to reply quickly with any urgent cooking q's 😉

    Sabrina

    PS. Don't forget to check out my home and kitchen shop at www.westcoastkitchengarden.com

    Recipe

    Mediterranean Cauliflower Salad in Blue Bowl

    Mediterranean Cauliflower Salad

    Fresh green parsley, mint and oregano, red wine vinegar and cauliflower come together into a hearty and flavorful Mediterranean salad. This salad can be made ahead and is both gluten-free and vegan.
    5 from 53 votes
    Print Pin Rate
    Course: Dressing, Salad
    Cuisine: Mediterranean
    Total Time: 15 minutes
    Servings: 6
    Calories: 130kcal
    Author: Sabrina Currie

    Ingredients

    Salad

    • 5 c Cauliflower florets, cut into bite size pieces
    • ½ c Red onion, slivered
    • 1 c Red pepper, slivered
    • ½ c Parsley, finely chopped
    • ½ c Mint, finely chopped
    • Optional garnish: Chive blossoms, oregano flowers or extra herbs.

    Salad Dressing

    • 4 tablespoon Olive oil
    • 3 tablespoon Red wine vinegar
    • 2 teaspoon Honey
    • ½ teaspoon Oregano
    • ½ teaspoon Salt
    • ¼ teaspoon Pepper

    Instructions

    Make Dressing

    • Mix all salad dressing ingredients together well and season to taste generously with salt and pepper.

    Assemble Salad

    • Add all salad ingredients except garnishes to large bowl. Drizzle dressing over and toss to coat.
    • *If making ahead more than 1 hour, leave the herbs out and add in right before serving.
      *This salad is vegan and safe to leave at room temperature for a few hours before refrigerating leftovers. If you choose to add tuna or any other perishable add-in, keep this salad refrigerated until serving and store leftovers immediately back in the fridge.

    Notes

    *If making this ahead, keep herbs separate and toss through just before serving.
     

    Nutrition

    Calories: 130kcal | Carbohydrates: 10g | Protein: 2g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Sodium: 225mg | Potassium: 378mg | Fiber: 3g | Sugar: 5g | Vitamin A: 1362IU | Vitamin C: 81mg | Calcium: 43mg | Iron: 1mg
    Tried this Recipe? Tag me Today!Mention @wckitchengarden or tag #wckitchengarden!
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    About Sabrina Currie

    Classically French trained cook, photographer and food stylist living on beautiful Vancouver Island, BC.

    Reader Interactions

    Comments

    1. Jeannie

      July 15, 2021 at 10:58 pm

      5 stars
      I haven't tried cauliflower salad before I only use it for making stir fry or fried rice, Im adding this one to my next-to-eat meal prep! Thanks for the quick and easy recipe.

      Reply
      • Sabrina Currie

        July 20, 2021 at 6:50 am

        You’re welcome, thank you for the kind words 🙂

        Reply
    2. Sue

      July 16, 2021 at 8:05 am

      5 stars
      Love this!

      Reply
      • Sabrina Currie

        July 16, 2021 at 8:06 am

        Thanks Sue!

        Reply
    3. Kayla DiMaggio

      July 16, 2021 at 8:18 am

      5 stars
      Yum! This Mediterranean Salad was so fresh! I love that it was filling but light!

      Reply
      • Sabrina Currie

        July 16, 2021 at 9:37 am

        Awesome, thanks for the feedback Kayla 🙂

        Reply
    4. Kristen Wood

      November 10, 2021 at 6:58 pm

      5 stars
      I love the use of red wine vinegar and honey in this. It sounds amazing!! 🙂

      Reply
      • Sabrina Currie

        November 10, 2021 at 8:15 pm

        Thanks Kristen! These are really classic Mediterranean ingredients that really accentuate the flavours in the salad.

        Reply

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