Recipe – Mediterranean Cauliflower Salad

We love the colors, textures and blend of ingredients in this 2-4 serving dish. It is not only delicious, but also nutrient-dense! Before revealing the recipe, let’s explore the benefits of cauliflower and make a strong case for why this salad deserves a spot on your table!

Benefits of Cauliflower

Cauliflower offers an array of health benefits, that you don’t want to miss out on:

  1. Cauliflower is rich in nutrients: Cauliflower is a nutrient powerhouse, with it’s abundance of vitamins C, K, and B6, as well as folate, fiber, and antioxidants. It’s also contains the powerful plant compound sulforaphane (SFN), which has been shown to have anti-inflammatory, antimicrobial, anticancer, and metabolic as well as cardiovascular supportive properties. Cauliflower likely also provides protection for our cells – defending against oxidative stress, inflammation, and certain types of cancer (including breast, prostate, colon, and lung cancer).
  2. Cauliflower is helpful for your digestive system: Cauliflower promotes a healthy digestive system, with it’s high fiber content. The fiber content helps to support digestion and promote regularity.
  3. Cauliflower has anti-inflammatory properties: Cauliflower may reduce inflammation in the body, due to its content of anti-inflammatory compounds.
  4. Cauliflower supports your heart: Cauliflowers combo of fiber, antioxidants, and SFN content, may help lower the risk of cardiovascular diseases, thereby protecting the heart.
  5. Cauliflower is full of antioxidants: With it’s antioxidant content, including vitamin C and beta-carotene, cauliflower may help prevent free radical-induced damage to cells.

For more benefits read “Level-Up Your Health With Cauliflower”.


For the Salad

  • 1 medium head of cauliflower, cut into small florets
  • 1 cup cherry tomatoes, halved
  • 1/2 cucumber, diced
  • 1/4 red onion, thinly sliced
  • 1/2 cup pitted Kalamata olives, halved
  • 1/4 cup crumbled feta cheese
  • 2 tablespoons chopped fresh parsley
  • 2 tablespoons chopped fresh mint leaves

For the Dressing

  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 clove garlic, minced
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon dried oregano
  • Salt and pepper to taste


  1. Preheat your oven to 400°F (200°C). Then, line your baking sheet with parchment paper.
  2. Place the cauliflower florets onto your baking sheet. Next, drizzle the florets with olive oil and add your salt and pepper. Toss to coat evenly. You’ll roast this for about 20-25 minutes, or until the cauliflower is tender and lightly browned.
  3. Remove from the oven and set aside to cool.
  4. In a large mixing bowl, you can now combine your roasted cauliflower, cherry tomatoes, cucumber, and red onion, with your olives, feta cheese, parsley, and mint leaves.
  5. In a separate small bowl, take a whisk to your olive oil, lemon juice, minced garlic, Dijon mustard, dried oregano, salt, and pepper. Seasonings can be adjusted, to your taste.
  6. Next, simply pour the dressing over the salad mixture and toss until everything is evenly coated.
  7. Refrigerate your salad for 30 minutes before serving, this will help flavors fuse.
  8. Finally, serve chilled and enjoy!

Remember, you can always customize the salad by adding other ingredients – we sometimes reach for roasted red peppers, artichoke hearts, or chickpeas. Serve this recipe as a light lunch or even as a side dish alongside some protein – we love it with chicken or fish. Bon appétit!