Fresh, colorful, Mediterranean-inspired vegetable salad with cauliflower florets, juicy cherry tomatoes, red onion, mixed olives, parsley, and a zesty lemon dressing.
Prep time
15 minutes
Cook time
10–15 minutes
Servings
4
1. Ingredients
For the salad
| Ingredient | Quantity |
|---|---|
| Fresh cauliflower | 500 g |
| Cherry tomatoes | 250 g |
| Red onion | ½ medium |
| Green olives, pitted | 50 g |
| Kalamata olives, pitted | 50 g |
| Fresh parsley, chopped | ¼ cup |
| Fresh mint (optional) | 1 tbsp |
For the lemon-herb dressing
| Ingredient | Quantity |
|---|---|
| Extra-virgin olive oil | 3 tbsp (45 ml) |
| Fresh lemon juice | 2 tbsp (30 ml) |
| Red wine vinegar | 1 tsp |
| Garlic, finely minced | 1 clove |
| Dried oregano | ½ tsp |
| Black pepper | ¼ tsp |
| Salt | To taste |
2. Detailed preparation method
Step 1 — Prepare the cauliflower
Wash the cauliflower and cut it into bite-sized florets. For a crisp-tender salad, steam the florets for 5–7 minutes until just tender. Alternatively, roast them at 220°C (425°F) for 15–20 minutes with a little olive oil for a lightly browned flavor.
Allow the cauliflower to cool before mixing.
Step 2 — Prepare the vegetables
-
Cut the cherry tomatoes in half.
-
Slice the red onion thinly.
-
Drain the olives and cut them in half if large.
-
Chop the parsley and mint.
Step 3 — Make the dressing
Whisk the olive oil, lemon juice, red wine vinegar, minced garlic, oregano, black pepper, and salt in a small bowl until combined.
Step 4 — Combine the salad
Place the cooled cauliflower in a large bowl. Add the tomatoes, red onion, green olives, Kalamata olives, and fresh herbs.
Pour over the dressing and toss gently until everything is evenly coated.
Step 5 — Rest and serve
Let the salad rest for 10–15 minutes to allow the flavors to blend. Taste and adjust the lemon juice, pepper, and salt before serving.
3. Nutrition information
Estimated nutrition per serving — ¼ of the recipe
Approximately 190 calories
Protein
5 g
Carbohydrates
14 g
Total fat
14 g
Dietary fiber
5 g
Saturated fat
2 g
Total sugars
6–8 g
Sodium
450–750 mg
Values are estimates and vary with olive type, olive brine, and the amount of salt and dressing used.
Estimated nutrition for the full recipe
| Nutrient | Total |
|---|---|
| Calories | 760 kcal |
| Protein | 20 g |
| Carbohydrates | 56 g |
| Total fat | 56 g |
| Dietary fiber | 20 g |
4. Tips for the best results
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For extra flavor: Roast the cauliflower until lightly golden before adding it to the salad.
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For less sodium: Rinse the olives and reduce added salt.
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For extra protein: Add chickpeas, grilled chicken, or crumbled feta cheese.
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For a Mediterranean touch: Add cucumber, capers, or a little crumbled feta.
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For extra freshness: Add lemon zest and fresh mint just before serving.
5. Storage
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Refrigerate in an airtight container for up to 3 days.
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Store the dressing separately if preparing ahead.
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For the best texture, allow roasted cauliflower to cool fully before adding the tomatoes and dressing.
Serving suggestion: Enjoy as a light lunch, a side dish with grilled chicken or fish, or alongside warm pita bread and hummus.