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Food & Nutrition

Raw Cauliflower Salad Recipe

Fresh and Crunchy Cauliflower Tabbouleh Is the Perfect Side Salad for Lunch and Dinner

If you are looking for a new and healthy salad idea, you’re going to love this raw cauliflower salad recipe!

It’s light, fresh, perfect as a side salad or even as a light meal and I literally can’t stop eating it!

What Makes This Salad So Good?

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Fresh and Crunchy Raw Cauliflower Salad Recipe

This raw cauliflower salad has it all, crunchy, chewy, salty, sweet, tasty, nutritious, so satisfying, and easy to make.

Most people don’t know that they can eat raw cauliflower. And the truth is that it is actually very tasty!

It is the uncooked cauliflower that adds a crunchy texture to it and makes this salad so good.

It takes just a few minutes to make this fresh salad, and all you need to do is to wash and chop the vegetables and season it with sauce.

I love adding nuts to my salads, so yummy and nutritious. This time I added walnuts and candied pecans which came out perfect for this salad.

5 Things I Love About This Salad

  • Everyone can enjoy it! Compliant for Keto, Paleo, Whole30, Vegan, Gluten and Grain-free diets.
  • Perfect for meal prep.
  • Stays crunchy even after it’s been dressed.
  • Super healthy with no compromise!
  • And very easy to make! I bet you can do it in 10 minutes.

Now let’s get to the next step where share with you what exactly you’ll need to make this tasty salad.

What Will You Need to Make a Raw Cauliflower Salad?

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What Will You Need to Make a Raw Cauliflower Salad?

What I love about this recipe is that it is really easy to make and my guests always love it.

Here is what you’ll need to prepare this delicious raw cauliflower salad:

1 medium cauliflower, washed well and chopped

1 small red online, diced

a bunch of parsley, chopped (2 cups)

a bunch of coriander, chopped (2 cups)

½ cup almonds, chopped

1/3 cup candied pecans, chopped (can be substituted with any other nuts you like)

For the dressing:

1 lemon, juiced

3 tablespoons olive oil

1 teaspoon apple cider vinegar

Salt and pepper to taste

How to Prepare This Raw Cauliflower Salad?

 Follow these steps:

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Chopped Raw Cauliflower
  1. Soak cauliflower in vinegar water for 30 minutes. Wash it and chop it. Read detailed instructions on how to clean a cauliflower below. 
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Chopped Vegetables
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Chopped Vegetables and Nuts

2. Once you chopped all the vegetables, put them in a large mixing bowl.

3. Add almonds and candied pecans.

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Raw Cauliflower Salad Dressing

4. To prepare the dressing, in a small mixing bowl, combine lemon juice, apple cider vinegar, olive oil, salt, and pepper.

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Pour The Sauce and Mix The Salad

5. Pour the sauce on top of your salad, mix, and you’re ready to eat!

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Fresh and Crunchy Raw Cauliflower Salad Recipe

Bon Appetit! 

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Raw Cauliflower Salad Recipe

How to Clean a Cauliflower?

How to Clean a Cauliflower?
How to Clean a Cauliflower?

First, you should know that cauliflower should not be washed until you are going to cut it and use it.

Then, place your cauliflower stem-side up and cut your cauliflower apart into florets.

Soak all the pieces in vinegar water or saltwater for about 30 minutes. This will help force any insects out that are lodged within the florets. After soaking, rinse with cool water.

3 Interesting Things About Cauliflowers

  • The sulforaphane in cauliflower can protect the skin from ultraviolet radiation damage and skin cancer.
  • Cauliflowers are high in fiber, promote fullness, and help reduce overall calorie intake.
  • High in choline, an essential nutrient that has several important functions in the body and many people are deficient in.

How to Store This Raw Cauliflower Salad?

The cauliflower itself can be stored in the fridge in an unsealed plastic bag for a couple of weeks. Once you chop it and prepare a salad from it, you can store this salad in the fridge in tight-lid glass containers. It should keep for three days or so.

Recipe Substitutes

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Raw Cauliflower Salad Recipe Substitutes

There are many ways to prepare this tasty raw cauliflower salad recipe. You can switch a few ingredients and adjust this recipe to your taste. Here are a few more ingredients you can add to your salad or use instead.

  • Fresh mint leaves – chop up a few leaves and add them to your salad – this will add extra freshness to your salad.
  • Lime – want to elevate your salad dressing? Try lime instead of a regular lemon.
  • Tahina – It’s rich in important nutrients like fiber, protein, copper, phosphorus, and selenium – another great addition to your sauce. Add 1 tablespoon of tahini to your dressing.
  • Pistachios – You can add as many chopped nuts in this recipe. Pistachios, walnuts, cashews, or hazelnuts would all be delish.
  • Raisins – I absolutely LOVE the sweetness and chewy texture the raisins add. Consider also chopped dates, unsweetened cranberries, or other organic and unsweetened dried fruit.
  • Spicy pepper – love spicy food? Then add 1 chopped spicy pepper to your raw cauliflower salad.
  • Edamame beans – shelled edamame beans will add extra flavor and texture to your salad. Consider also chickpeas or green peas – both work well. Make sure to check this recipe where I show how to make roasted chickpeas for the salad – delicious!

How to Meal Prep a Raw Cauliflower Salad?

What is so great about this salad in advance is that cauliflower keeps its consistency well for a few days in the fridge.

You can keep all the ingredients mixed together with the dressing, or keep them separated and mix them right before eating. 

I love meal prepping this salad and keeping it in an airtight container like this one here. It’s lightweight and perfect to take with you and can be placed in the microwave, refrigerator, and freezer.

Raw Cauliflower Salad Recipe – FAQs

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Raw Cauliflower Salad Recipe – FAQs

Is it ok to eat raw cauliflower?

Sure, it is! In fact, a raw cauliflower keeps most of the antioxidants and nutrients in it.

Do I have to soak the cauliflower in vinegar water or saltwater?

It is very recommended to soak it before you eat it. The salt in the water helps clean it, kill the bugs and encourage them to let go.

Is cauliflower good for you?

Cauliflower provides some powerful health benefits. It is nutrient-dense, high in fiber, antioxidants, vitamins, and minerals.

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Raw Cauliflower Salad Recipe

Quick and easy recipe you'll love!
Prep Time15 d
Total Time15 d
Course: Salad
Cuisine: Mediterranean
Keyword: Cauliflower, Mediterranean Quinoa Salad, Raw Cauliflower, Tabbouleh
Servings: 2

Ingredients

  • 1 medium  cauliflower, washed well and chopped
  • 1 small  red online,  diced
  • a bunch of parsley, chopped (2 cups)
  • a bunch of coriander, chopped (2 cups)
  • ½ cup  almonds, chopped
  • 1/3 cup  candied pecans,  chopped (can be substituted with any other nuts you like)

For the dressing:

  • 1 lemon, juiced
  • 3 tablespoons  olive oil
  • 1 teaspoon  apple cider vinegar
  • Salt and pepper to taste

Instructions

  • Soak cauliflower in vinegar water for 30 minutes. Wash it and chop it. Read detailed instructions on how to clean a cauliflower below. 
  • Once you chopped all the vegetables, put them in a large mixing bowl.
  • Add almonds and candied pecans.
  • To prepare the dressing, in a small mixing bowl, combine lemon juice, apple cider vinegar, olive oil, salt, and pepper.
  • Pour the sauce on top of your salad, mix, and you’re ready to eat!

Notes

How to Clean a Cauliflower?

First, you should know that cauliflower should not be washed until you are going to cut it and use it.
Then, place your cauliflower stem-side up and cut your cauliflower apart into florets.
Soak all the pieces in vinegar water or saltwater for about 30 minutes. This will help force any insects out that are lodged within the florets. After soaking, rinse with cool water.

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