Cauliflower salad with tomatoes, onions and parsley
Enjoy a refreshing and healthy cauliflower salad with tomatoes, onions, and parsley. This easy-to-make recipe combines cauliflower, cherry tomatoes, onions, and fresh parsley, tossed in olive oil and seasoned with tomato paste, salt, and black pepper for a delicious, nutritious meal.
- 28 Apr 2024
- Cook time 10 min
- Prep time 30 min
- 2 Servings
- 8 Ingredients
Cauliflower salad with tomatoes, onions, and parsley is a refreshing and nutritious dish that's perfect for any occasion. This vibrant salad combines tender cauliflower with juicy cherry tomatoes, fragrant parsley, and savory onion, all brought together with a touch of olive oil and seasoned to perfection. It's easy to prepare and packed with flavor, making it an ideal side dish or light meal.
Ingredients:
Instructions:
- Wash and clean the cauliflower thoroughly.
- Cut the cauliflower into bite-sized florets.
- Bring a large pot of water to a boil.
- Add a pinch of salt to the water.
- Add the cauliflower florets and cook for about 5-7 minutes, or until they are tender but still slightly crisp.
- Drain the cauliflower and transfer it to a large bowl. Allow it to cool to room temperature.
- While the cauliflower is cooling, finely chop the onion.
- Halve the cherry tomatoes.
- Roughly chop the fresh parsley.
- In a skillet, heat 1 tablespoon of olive oil over medium heat.
- Add the finely chopped onions and sauté until they become translucent and soft, about 3-4 minutes.
- Add the tomato paste to the skillet and cook for another 1-2 minutes, stirring well to combine with the onions.
- In the large bowl with the cooled cauliflower, add the sautéed onions and tomato paste mixture.
- Add the halved cherry tomatoes.
- Season the salad with a dash of salt and a dash of black pepper.
- Toss everything together gently to combine.
- Finally, sprinkle the roughly chopped fresh parsley over the salad.
- Give the salad one last gentle toss to evenly distribute the parsley.
- Transfer the cauliflower salad to a serving dish.
- Serve immediately, or refrigerate for an hour to allow the flavors to meld together.
Tips:
- Choose a fresh, firm cauliflower.
- Blanch the cauliflower if you prefer a softer texture.
- Use ripe cherry tomatoes for a sweeter flavor.
- Chop the parsley finely for even distribution.
- Adjust the seasoning to your taste preferences.
This cauliflower salad is a delightful blend of textures and flavors that can be enjoyed as a healthy and satisfying meal or a complementary side dish. The combination of fresh vegetables and simple seasonings ensures that each bite is full of fresh, wholesome goodness. Try this recipe the next time you're looking for a quick and tasty way to add more veggies to your diet.
| Nutrition Facts | |
|---|---|
| Serving Size | 330 grams |
| Energy | |
| Calories 90kcal | 4% |
| Protein | |
| Protein 6g | 4% |
| Carbohydrates | |
| Carbohydrates 20g | 6% |
| Fiber 7g | 17% |
| Sugar 9g | 9% |
| Fat | |
| Fat 8g | 9% |
| Saturated 1.28g | 4% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 90ug | 10% |
| Choline 110mg | 19% |
| Vitamin B1 0.16mg | 13% |
| Vitamin B2 0.18mg | 14% |
| Vitamin B3 2.02mg | 13% |
| Vitamin B6 0.51mg | 30% |
| Vitamin B9 160ug | 39% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 130mg | 148% |
| Vitamin E 1.18mg | 8% |
| Vitamin K 280ug | 236% |
| Minerals | |
| Calcium, Ca 80mg | 6% |
| Copper, Cu 0.20mg | 0% |
| Iron, Fe 2.51mg | 23% |
| Magnesium, Mg 55mg | 13% |
| Phosphorus, P 140mg | 11% |
| Potassium, K 1030mg | 30% |
| Selenium, Se 2.13ug | 4% |
| Sodium, Na 160mg | 11% |
| Zinc, Zn 0.97mg | 9% |
| Water | |
| Water 290g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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