Discover the perfect balance of tender-crisp textures and vibrant flavors in this easy cauliflower recipe that transforms simple vegetables into a stunning Mediterranean-inspired dish. This colorful salad combines perfectly blanched cauliflower florets with sautéed bell peppers, carrots, and onions, all brought together with a zesty oregano-garlic dressing. Ready in just 20 minutes, this versatile side dish is perfect for weeknight dinners, potluck gatherings, or healthy meal prep.
Ingredients
For Blanching the Cauliflower:
- 2.5 litres (12 cups) water
- 1 teaspoon salt
- 500g cauliflower, cut into 2×2 inch florets
For the Sautéed Vegetables:
- 2 tablespoons light olive oil
- 130g (1 medium) red onion, sliced
- 150g (2 medium) carrots, cut into ¼-inch thick, 2-inch long slices
- 150g (1 medium) red bell pepper, cut into ½-inch thick, 2-inch long slices
- ¼ teaspoon salt
- 1 teaspoon paprika (not smoked)
- ¼ teaspoon cayenne pepper (optional)
- ½ cup (25g) fresh parsley, chopped
For the Mediterranean Dressing:
- 2½ tablespoons white wine vinegar (or apple cider vinegar)
- 2-2½ tablespoons extra virgin olive oil
- 1 teaspoon pure maple syrup
- ½ teaspoon minced garlic (1 large clove)
- 1 teaspoon dried oregano
- ¼ teaspoon freshly ground black pepper
- ½ teaspoon salt (or to taste)
Instructions
Step 1: Prepare the Vegetables Thoroughly rinse and chop all vegetables according to the size specifications. Cut cauliflower into uniform 2×2 inch florets for even cooking.
Step 2: Blanch the Cauliflower Bring a large pot of water to a rolling boil. Add salt and cauliflower florets. Blanch for exactly 2 minutes – no longer to maintain texture. Immediately drain in a colander and let excess water drain completely.
Step 3: Sauté the Base Vegetables Heat olive oil in a large skillet over medium heat. Add sliced onions, carrots, red bell pepper, and ¼ teaspoon salt. Cook for 3-4 minutes, stirring occasionally, until vegetables are slightly softened but still have a pleasant bite.
Step 4: Add Cauliflower and Spices Add the blanched cauliflower florets, paprika, and cayenne pepper (if using) to the skillet. Cook for 2-3 minutes over medium to medium-high heat, stirring gently to coat vegetables with spices.
Step 5: Cool the Vegetables Turn off heat and transfer the cooked vegetables to a large mixing bowl. Allow to cool slightly while preparing the dressing.
Step 6: Prepare the Mediterranean Dressing In a small jar or bowl, combine white wine vinegar, extra virgin olive oil, minced garlic, dried oregano, black pepper, and salt. Whisk or shake until well emulsified. Taste and adjust vinegar and maple syrup to your preference.
Step 7: Finish and Serve Add chopped fresh parsley to the cooled vegetables. Drizzle the dressing over the salad gradually, tasting as you go. Mix gently to coat evenly and serve immediately.
Time, Servings & Nutrition
Prep Time: 15 minutes
Cook Time: 8 minutes
Total Time: 23 minutes
Servings: 3
Nutrition (per serving): Calories: 165 | Protein: 4g | Carbohydrates: 18g | Fiber: 6g | Fat: 10g | Sodium: 520mg | Vitamin C: 85mg | Vitamin A: 920IU
Why This Recipe is Good for You
This easy cauliflower recipe is a nutritional powerhouse that delivers impressive health benefits in every colorful bite. Cauliflower is an excellent source of vitamin C, providing more than 75% of your daily needs per serving, while also supplying important compounds called glucosinolates that support liver detoxification and may help reduce inflammation.
The rainbow of vegetables provides a diverse array of antioxidants and phytonutrients. Carrots contribute beta-carotene for eye health, red bell peppers add lycopene for heart protection, and the fresh parsley delivers vitamin K for bone health. The Mediterranean-style dressing made with extra virgin olive oil provides healthy monounsaturated fats that help your body absorb fat-soluble vitamins.
This low-calorie, high-fiber dish supports digestive health and weight management while delivering satisfying flavors that make eating vegetables enjoyable. The blanching technique preserves both nutrients and texture, ensuring you get maximum nutritional value without sacrificing taste. Perfect for those following Mediterranean, vegetarian, vegan, or anti-inflammatory diets, this versatile salad can be served warm or at room temperature and keeps well for meal prep throughout the week.