Cauliflower Salad Recipe
Fresh and flavorful Healthy Cauliflower Salad with sautéed cauliflower rice, chickpeas, herbs, and toasted almonds. Light, nutritious, and delicious!
Servings: 4
Calories: 379kcal
Equipment
Ingredients
- 1 small Cauliflower head cut into florets (about 1½ lb before trimming)
- 2 tablespoons Olive oil
- 1 Onion finely chopped
- 2 cloves Garlic crushed
- 1 cup Chickpeas drained and rinsed, (canned or home-cooked)
- 7 oz Cherry tomatoes halved
- ½ bunch Fresh parsley finely chopped
- ¼ bunch Fresh mint finely chopped
- 2 Green onions thinly sliced
- 2 oz Almonds Flaked
For the Dressing
- ¼ cup Lemon juice Fresh
- ¼ cup Olive oil
- 1 teaspoon Dried oregano
- ½ teaspoon Salt
- ¼ teaspoon Black pepper
Instructions
- Make the cauliflower rice: Cut the cauliflower into small florets. Working in batches, pulse in a food processor using short 1–2 second pulses until it resembles coarse rice or couscous. Do not overprocess.
- Cook the cauliflower: Heat 2 tablespoons olive oil in a large skillet over medium heat. Add the onion and cook for 3–4 minutes, until softened and lightly golden. Add the garlic and cook for 30–60 seconds, until fragrant. Add the cauliflower rice, season lightly with salt, and cook for 4–5 minutes, stirring occasionally, until slightly softened but still has some texture. Transfer to a large bowl and allow to cool.
- Prepare the remaining ingredients: Chop the parsley and mint, slice the green onions, and halve the cherry tomatoes. Toast the almonds in a dry skillet over medium-low heat for 2–3 minutes, stirring frequently, until lightly golden.
- Make the dressing: In a small bowl or jar, whisk together the lemon juice, olive oil, oregano, salt, and black pepper until combined.
- Assemble the salad: Add the chickpeas, tomatoes, parsley, mint, green onions, and toasted almonds to the cooled cauliflower. Pour over the dressing and toss until everything is evenly coated.
- Serve: Taste and adjust the salt, pepper, or lemon juice if needed. Serve immediately or chill before serving.
Video
Notes
- Don't overprocess the cauliflower. Use short pulses and stop when it resembles coarse couscous. Processing it too much can make it wet and mushy.
- Don't overcook it either. The cauliflower should soften slightly while still retaining some bite. This keeps the salad fresh rather than turning it into cauliflower mash.
- Let the cauliflower cool before adding the herbs. Adding fresh parsley and mint while the cauliflower is hot can cause them to wilt and lose their bright flavor.
- Using canned chickpeas? Drain and rinse them well before adding them to the salad.
- Toast the almonds. It only takes a few minutes but adds much more flavor and crunch. Watch them closely, they can burn quickly.
- Adjust the dressing to taste. If you prefer a brighter, more acidic salad, add an extra squeeze of fresh lemon juice before serving.
- Make ahead: You can prepare the cauliflower mixture and dressing ahead of time. For the best texture, add the herbs and toasted almonds closer to serving.
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. The almonds will gradually lose some of their crunch.
Nutrition
Calories: 379kcal | Carbohydrates: 25g | Protein: 9g | Fat: 29g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 20g | Trans Fat: 0.003g | Sodium: 471mg | Potassium: 655mg | Fiber: 8g | Sugar: 7g | Vitamin A: 935IU | Vitamin C: 63mg | Calcium: 111mg | Iron: 3mg