Mediterranean Broccoli & Cauliflower Salad

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Mediterranean Broccoli & Cauliflower Salad

Introduction

Fresh, crisp, and bursting with flavor, Mediterranean Broccoli & Cauliflower Salad is a refreshing twist on the classic veggie salad. Loaded with crunchy vegetables, salty feta, and a zesty olive oil dressing, this no-lettuce salad is perfect for meal prep, potlucks, or as a healthy side to grilled meats. It’s nutritious, colorful, and full of Mediterranean goodness.

Origin and Cultural Significance

This salad draws inspiration from the Mediterranean diet—a way of eating based on the traditional cuisines of Greece, Italy, and surrounding regions. Known for its health benefits and flavor-packed dishes, Mediterranean cuisine emphasizes fresh vegetables, olive oil, herbs, and cheese like feta. Broccoli and cauliflower, though not traditionally Mediterranean staples, fit perfectly into this style of eating thanks to their versatility and health value.

Ingredients Quantity (Serves 4)

  • 2 cups broccoli florets, chopped into small, bite-sized pieces
  • 2 cups cauliflower florets, chopped similarly
  • ½ cup crumbled feta cheese
  • ¼ cup red onion, thinly sliced
  • ¼ cup cherry tomatoes, halved
  • ¼ cup Kalamata olives, pitted and sliced
  • 2 tablespoons fresh parsley, chopped
  • 1 tablespoon fresh mint (optional)

For the Dressing:

  • 3 tablespoons extra virgin olive oil
  • 1½ tablespoons lemon juice (freshly squeezed)
  • 1 teaspoon Dijon mustard
  • 1 small garlic clove, minced
  • ½ teaspoon dried oregano
  • Salt and black pepper, to taste

Optional Additions

To personalize or enhance your salad, consider adding:

  • Cucumber slices – for extra crunch and freshness
  • Roasted red peppers – for sweetness and color
  • Toasted pine nuts or almonds – for nutty crunch
  • Cooked quinoa or chickpeas – for added protein and fiber
  • Sun-dried tomatoes – for an umami kick

Tips for Success

  • Blanch your veggies (optional) – Quickly boil and then chill broccoli and cauliflower for a slightly tender but still crisp texture.
  • Use high-quality olive oil – It’s the star of the dressing.
  • Cut everything into uniform, small pieces for better texture and easier eating.
  • Make ahead – This salad gets even better after marinating in the dressing for a couple of hours.
  • Serve chilled or at room temperature, depending on preference.

Instructions

🥦 1. Prep the Vegetables

  • Wash and dry the broccoli and cauliflower.
  • Chop them into small, bite-sized florets.
  • Optional: To mellow the raw crunch, blanch the florets in boiling water for 1 minute, then transfer immediately to an ice bath to stop the cooking.

🍅 2. Assemble the Salad

  • In a large bowl, combine:
    • Broccoli
    • Cauliflower
    • Red onion
    • Cherry tomatoes
    • Olives
    • Chopped parsley and mint (if using)

🧄 3. Make the Dressing

  • In a small bowl or jar, whisk together:
    • Olive oil
    • Lemon juice
    • Dijon mustard
    • Minced garlic
    • Dried oregano
    • Salt and pepper to taste

🥗 4. Dress and Toss

  • Pour the dressing over the vegetables.
  • Toss well until everything is coated evenly.
  • Add the crumbled feta cheese last and gently fold it in to avoid breaking it too much.

🕒 5. Chill and Serve

  • Let the salad sit for 15–30 minutesbefore serving to allow flavors to meld.
  • Serve chilled or at room temperature.
  • Garnish with extra herbs or feta if desired.

Description

This salad is crunchy, tangy, and delightfully savory. The crispness of raw (or lightly blanched) broccoli and cauliflower pairs perfectly with the briny feta, sweet tomatoes, and earthy olives. The lemony garlic dressing adds brightness, while herbs bring it all to life. It’s vibrant, fresh, and satisfying without being heavy.

Nutritional Information (Per Serving – approx. 1 cup)

  • Calories: ~180 kcal
  • Protein: 5g
  • Fat: 14g (mostly healthy fats from olive oil)
  • Carbohydrates: 8g
  • Fiber: 3g
  • Sugar: 3g
  • Calcium: 120mg
  • Vitamin C: ~70% RDA

Gluten-free, vegetarian, and low-carb.

Conclusion

Mediterranean Broccoli & Cauliflower Salad is a fresh, vibrant way to enjoy your vegetables. It’s easy to make, packed with flavor, and incredibly versatile. Whether you’re meal prepping or entertaining guests, this dish delivers both nutrition and taste in every bite.

Recommendation

Perfect for:

  • Light lunches
  • BBQs or picnics
  • Meal prep (keeps well for 3–4 days)
  • Side dish for grilled meats or seafood

Pair it with:

  • Grilled lemon chicken
  • Falafel or hummus
  • Flatbreads or pita

Embracing Healthful Indulgence

Healthy eating doesn’t have to mean boring. This salad is proof that simple, wholesome ingredients can create something indulgent and full of life. It celebrates the best of plant-based ingredients—color, crunch, and clean flavor—while still feeling like a treat. Whether you’re eating for wellness, weight balance, or pure enjoyment, this Mediterranean-inspired salad fits beautifully into your lifestyle.

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