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Mediterranean Cauliflower Salad
4.9 from 160 votes

Mediterranean Cauliflower Salad

Mediterranean Cauliflower Salad features riced raw cauliflower tossed with parsley, chopped tomatoes, cucumber, red onion, and minced garlic. Lemon juice and extra virgin olive oil dress this fresh, crisp salad seasoned with kosher salt and black pepper. The texture is crunchy with bright citrus and herbaceous notes, allowing the cauliflower to absorb the tangy dressing.

Prep Time
20 mins
Total Time
20 mins
Servings: 8 up to
Calories: 311 kcal
Course: Salad
Cuisine: Mediterranean

Ingredients

  • 1 cauliflower cut into florets, head, raw
  • 1 parsley stems partially removed, whole bunch
  • 3 to 4 Roma tomato very small diced or chopped
  • 1 English cucumber hot house cucumber, chopped
  • 1/2 red onion finely chopped
  • 1 to 2 garlic minced, cloves
  • salt kosher salt
  • black pepper kosher salt
  • lemon juice of 2
  • extra virgin olive oil

Instructions

    Cup of Yum
  1. Place the cauliflower florets in the bowl of a food processor fitted with a blade. Pulse a few times until the cauliflower turns rice-like in texture.
  2. Transfer the finely chopped cauliflower into a larger bowl. Add the parsley, tomatoes, cucumbers, and onions. Give the salad a quick toss to combine.
  3. Now, add the minced garlic and season with salt and pepper. Finish with fresh lemon juice and a good drizzle of extra virgin olive oil (about 2 tbsp). Give the salad one more good toss to combine.
  4. For best results, set the cauliflower salad aside for a few minutes before serving to allow the cauliflower to soften and absorb some of the dressing. You can also cover and chill for later. Enjoy!

Notes

  • Cauliflower can be chopped very finely by hand instead of using a food processor.
  • Store leftovers in a sealed container in the refrigerator for up to three days.

Nutrition Information

Calories 31.1kcal (2%) Carbohydrates 6.6g (2%) Protein 1.9g (4%) Fat 0.3g (0%) Saturated Fat 0.1g (1%) Sodium 23.9mg (1%) Potassium 337.4mg (7%) Fiber 2g (8%) Sugar 2.9g (6%) Vitamin A 243.7IU (5%) Vitamin C 39.7mg (44%) Calcium 26.6mg (3%) Iron 0.5mg (3%)

Nutrition Facts

Serving: 8 up to

Amount Per Serving

Calories 311

% Daily Value*

Calories 31.1kcal 2%
Carbohydrates 6.6g 2%
Protein 1.9g 4%
Fat 0.3g 0%
Saturated Fat 0.1g 1%
Sodium 23.9mg 1%
Potassium 337.4mg 7%
Fiber 2g 8%
Sugar 2.9g 6%
Vitamin A 243.7IU 5%
Vitamin C 39.7mg 44%
Calcium 26.6mg 3%
Iron 0.5mg 3%

* Percent Daily Values are based on a 2,000 calorie diet.