Are you ready to embark on a culinary journey that will transport you straight to the sun-drenched coastlines of the Mediterranean? This Mediterranean Cauliflower Kale Salad is not just a meal—it's a vibrant, nutrient-packed experience that will revolutionize your idea of healthy eating. Imagine a dish so delicious and colorful that it makes healthy food feel like an indulgence, packed with fresh ingredients that dance together in perfect harmony.
Prep Time: 15 mins
Cook Time: 10 mins
Total Time: 25 mins
Cuisine: Mediterranean
Serves: 4 servings
Ingredients
- 1 small head cauliflower, chopped
- 4 cups kale, chopped
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, sliced
- 1/4 cup olives, pitted and sliced
- 3 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions
- Begin by preparing all the ingredients. Chop the small head of cauliflower into small florets, ensuring they are bite-sized. Rinse the kale thoroughly under cold water, remove the tough stems, and chop the leaves into smaller pieces. Halve the cherry tomatoes, slice the red onion thinly, and pit and slice the olives.
- In a large pot, bring water to a boil. Once boiling, add the chopped cauliflower and blanch for about 3-4 minutes until it becomes tender but still crisp. Drain the cauliflower and immediately transfer it to a bowl of ice water to stop the cooking process. After a few minutes, drain again and set aside.
- In a large mixing bowl, combine the chopped kale, blanched cauliflower, halved cherry tomatoes, sliced red onion, and sliced olives. Gently toss the ingredients together to mix them evenly.
- In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper. Adjust the seasoning to taste, adding more salt or pepper if desired.
- Drizzle the dressing over the salad mixture and toss gently to coat all the ingredients evenly with the dressing.
- Let the salad sit for about 5 minutes to allow the flavors to meld together. This will also help the kale soften slightly.
- Before serving, give the salad another gentle toss. Taste and adjust seasoning if necessary. Serve the Mediterranean Cauliflower Kale Salad in individual bowls or on a large platter, garnished with additional olives or a sprinkle of feta cheese if desired.
Tips
- Blanching is Key: When cooking cauliflower, the blanching technique ensures it remains crisp and retains its vibrant color and nutrients. The ice bath immediately stops the cooking process, preventing overcooking.
- Massage Your Kale: Before adding dressing, gently massage the kale with a bit of olive oil to soften its tough texture and make it more palatable.
- Let Flavors Marry: Allowing the salad to sit for 5-10 minutes before serving lets the ingredients mingle and absorb the dressing, enhancing the overall taste.
- Customize Your Salad: Feel free to add protein like grilled chicken, chickpeas, or feta cheese to make it more substantial.
- Fresh is Best: Use the freshest ingredients possible, especially the lemon juice and olive oil, to maximize flavor and nutrition.
Nutrition Facts
Calories: 120kcal
Carbohydrates: 10g
Protein: 4g
Fat: 9g
Saturated Fat: g
Cholesterol: 0mg
