Mediterranean Cauliflower & Egg Salad

Mediterranean Cauliflower & Egg Salad

Table of Contents

A vibrant and flavorful salad combining roasted cauliflower with protein-packed hard-boiled eggs and a zesty, slightly spicy dressing. Sun-dried tomatoes add a sweet, tangy punch, while green onions bring fresh crunch. This Mediterranean-inspired salad is quick to make and perfect as a light meal or side dish.

Total Time: 30 minutes

Prep Time: 10 minutes

Cook Time: 20 minutes

Ingredients:

1 medium head cauliflower, cut into small florets

3–4 hard-boiled eggs, peeled and halved

¼ cup sun-dried tomatoes, chopped

2 stalks green onions, sliced

2 tablespoons olive oil

1 tablespoon fresh lemon juice

1 teaspoon Dijon mustard (optional)

1 clove garlic, minced

Salt and black pepper, to taste

½ teaspoon chili flakes or Aleppo pepper (adjust to heat preference)

Optional garnish: fresh herbs like parsley or mint

Instructions:

Roast the Cauliflower:
Preheat oven to 425°F (220°C). Toss cauliflower florets with 1 tablespoon olive oil, salt, and pepper. Spread on a baking sheet in a single layer and roast for 18-20 minutes, turning halfway through, until golden and tender. Remove from oven and let cool slightly.

Make the Dressing:
In a small bowl, whisk together the remaining 1 tablespoon olive oil, lemon juice, Dijon mustard (if using), minced garlic, chili flakes, salt, and pepper until well combined.

Assemble the Salad:
In a large bowl, combine the roasted cauliflower, halved hard-boiled eggs, chopped sun-dried tomatoes, and sliced green onions. Drizzle the dressing over the top and gently toss to coat everything evenly.

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Serve:
Garnish with fresh herbs if desired and serve warm or at room temperature.

Tips:

Roasting: Make sure to spread the cauliflower in a single layer on the baking sheet to get even roasting and nice caramelization.

Eggs: For perfectly cooked hard-boiled eggs, place them in cold water, bring to a boil, then turn off the heat and let sit covered for 9-10 minutes before cooling in ice water.

Sun-Dried Tomatoes: If your sun-dried tomatoes are very dry, soak them in warm water for 10 minutes to soften before chopping.

Dressing: Taste and adjust the dressing seasoning as you go—add more lemon juice for brightness or more chili flakes for extra heat.

Make Ahead: You can roast the cauliflower and boil eggs a day ahead to save time. Assemble just before serving to keep everything fresh.

Serving: This salad works great served on a bed of greens, alongside grilled meats, or stuffed into pita pockets.

Variations:

Add Crunch: Toss in toasted pine nuts, almonds, or pumpkin seeds for extra texture and nutty flavor.

Add Fresh Veggies: Cucumber, cherry tomatoes, or bell peppers add freshness and color.

Herbs: Swap parsley or mint for fresh dill, basil, or cilantro depending on your flavor preference.

Protein Swap: Replace eggs with chickpeas or grilled chicken for a different protein option.

Spice It Up: Add a pinch of smoked paprika, cumin, or za’atar to the dressing for an aromatic twist.

Vegan Version: Omit eggs and replace with roasted chickpeas or tofu cubes. Use a mustard-based or tahini dressing.

Creamy Dressing: Mix some Greek yogurt or tahini into the dressing for creaminess without losing the tang.

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Q&A

Q: Can I use frozen cauliflower instead of fresh?
A: Yes! Just thaw and drain the cauliflower well before roasting to avoid sogginess.

Q: How long will the salad keep in the fridge?
A: It’s best eaten within 2 days. Store the dressing separately if you want to keep the cauliflower and eggs fresh longer.

Q: Can I make this salad vegan?
A: Absolutely! Skip the eggs and add chickpeas or tofu. Use a vegan mustard and olive oil dressing.

Q: What if I don’t have Aleppo pepper?
A: You can substitute with chili flakes, smoked paprika, or mild cayenne pepper, depending on your heat preference.

Q: Can I prepare this salad ahead of time?
A: Yes! Roast cauliflower and boil eggs up to 1 day ahead. Assemble just before serving for best texture.

Nutrition (per serving, approx. for 4 servings):

Calories: 220

Protein: 10g

Carbohydrates: 12g

Fiber: 5g

Fat: 15g (mostly from olive oil)

Sugar: 4g

Sodium: 250mg (varies with added salt and sun-dried tomatoes)

Nutrition values are estimates and can vary based on ingredient brands and portion sizes.

Conclusion

This Mediterranean Cauliflower & Egg Salad is a deliciously healthy dish that’s easy to prepare and full of fresh, vibrant flavors. Roasted cauliflower adds a satisfying texture, while hard-boiled eggs provide a hearty protein boost. The tangy lemon-garlic dressing with a hint of heat perfectly ties all the ingredients together. Whether as a light lunch, a side for dinner, or a picnic dish, this salad brings a taste of the Mediterranean to your table with wholesome ingredients and simple steps. Enjoy it fresh or make it ahead for a convenient, nutritious meal option!

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