MEDITERRANEAN CAULIFLOWER SALAD
4 People
237 Cals
MEDITERRANEAN CAULIFLOWER SALAD
4 People
237 Cals
About the recipe
Gluten Free • Low Carb • Vegetarian • Mediterranean InspiredSimple, vibrant and absolutely delicious, this Mediterranean Cauliflower Salad is the kind of recipe I love to make when I want something fresh, nourishing and full of flavour.Tender cauliflower is tossed while still warm with extra virgin olive oil, fresh lemon and verjuice, allowing it to soak up all those beautiful Mediterranean flavours. Sicilian green olives and capers add a lovely salty contrast, fresh basil brings brightness, and toasted pine nuts give the salad that irresistible crunch.I love serving it over a generous spoonful of thick Greek yoghurt, finished with a drizzle of extra virgin olive oil and plenty of fresh basil. It’s luscious, creamy and satisfying, yet still wonderfully light.Naturally gluten free, vegetarian and low in carbohydrates when made without the optional chickpeas, this salad is also packed with vegetables, healthy fats and plant compounds. Cauliflower provides fibre, vitamin C and naturally occurring glucosinolates, while extra virgin olive oil contributes heart-healthy monounsaturated fats and protective polyphenols. Olives, fresh herbs, nuts and capers add even more Mediterranean goodness.Add chickpeas if you want extra plant-based protein and fibre, or serve alongside grilled chicken or fish for a more substantial meal.Enjoy it warm, at room temperature or chilled straight from the fridge. It’s also brilliant for meal prep as the dressed cauliflower becomes even more flavourful as it sits.
Nutrition Per Serving
237
Calories
20g
Fat
3g
Saturates
7g
Sugars
347mg
Salt
9g
Protein
10g
Carbs
7g
Fibre
Ingredients
- ½ large cauliflower cut into florets
- ½ cup Sicilian green olives pitted and roughly torn
- 1 tablespoon capers drained
- 250 g cooked chickpeas 1 x 400g can, drained
- Large handful fresh basil leaves
- 2 spring onions finely sliced
- 3 tablespoons toasted pine nuts or pistachios
- Sea salt and freshly ground pepper
LEMON + OLIVE OIL DRESSING
- 60 ml extra virgin olive oil
- 3 tablespoons verjuice
- Juice of ½ lemon
- 1 teaspoon honey or pure maple syrup
- Sea salt and freshly ground pepper
TO SERVE
- Thick Greek yoghurt or natural yoghurt
- Extra virgin olive oil
- Fresh basil
- Fresh lemon
Method
- Bring a large saucepan of salted water to the boil.
- Add the cauliflower and cook for approximately 5 minutes, until just tender but still holding its shape. Be careful not to overcook it — you want the cauliflower to retain a little texture.
- Drain really well and allow the excess steam to escape for a minute or two.
- Make the dressing by combining the extra virgin olive oil, verjuice, lemon juice and honey or maple syrup. Season with sea salt and freshly ground pepper.
- Toss the cauliflower through the dressing while it is still warm. This is the secret to this salad — the warm cauliflower absorbs all that beautiful lemony Mediterranean flavour.
- Add the Sicilian olives, capers, spring onions and chickpeas, if using. Toss gently to combine.
- At this stage, the dressed cauliflower can be stored in an airtight container in the fridge for up to 4 days.
- Fold through the fresh basil just before serving and finish with toasted pine nuts or pistachios.
- Spoon thick Greek yoghurt over the base of a serving plate, then generously pile the cauliflower salad over the top.
- Finish with a drizzle of extra virgin olive oil, fresh basil, freshly ground pepper and an extra squeeze of lemon.
TERESA'S NOTES
Make it dairy free: Serve over whipped cannellini beans, hummus or a creamy tahini-lemon dressing instead of Greek yoghurt.
Make it ahead: The cauliflower, dressing, olives, capers and chickpeas can be prepared ahead and refrigerated for up to 4 days. Add the basil and toasted nuts just before serving so they stay fresh and vibrant.
Verjuice + lemon: I love using both. Lemon gives the dressing freshness and brightness, while verjuice has a softer, more delicate acidity that works beautifully with cauliflower and extra virgin olive oil.
Serve it warm or cold: This salad is gorgeous while the cauliflower is still slightly warm, but it's equally delicious chilled the next day when all those Mediterranean flavours have had time to mingle.
