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Nutritional Recipes

Healthy Cauliflower Salad Recipe

Written by COA Nutrition Team On June 19, 2020

Easy and healthy cauliflower salad – This quick and easy salad is very refreshing and contains different vegetables, herbs and fibers. One salad that you can serve as a whole meal.



  • 1 small cauliflower head
  • 1 onion, chopped
  • 1 garlic clove, crushed
  • ½ bunch parsley
  • ¼ bunch mint
  • 2 spring onions
  • 2oz chopped toasted pumpkin seeds
  • 7oz Cherry tomatoes
  • 1 cup Cooked chickpeas
  • 2 tablespoons olive oil


  • ¼ cup Lemon juice
  • ¼ cup Olive oil
  • ½ teaspoon Salt
  • ¼ teaspoon black pepper
  • 1 teaspoon Dried oregano


  1. Cut the cauliflower into small florets/Chunks. Working in batches, place the cauliflower in a food processor and pulse (in 1-2 second pulses) until the cauliflower has the texture of rice or couscous – don’t over process or it will get mushy. Set aside.
  2. Heat 2 tablespoons of olive oil over medium heat. Add chopped onion and sauté for 3-4 minutes, stirring occasionally, until slightly golden, add crushed garlic, sauté for 1-2 minutes more. Add cauliflower rice, season with salt and cook for 4-5 minutes, until slightly soften. Transfer to a large bowl to cool.
  3. Meanwhile: chop the parsley, mint and green onion. Cut in half cherry tomatoes.
  4. To the bowl with the cauliflower rice add chickpeas, halved tomatoes, chopped mint, chopped parsley, chopped green onion and toasted pumpkin seeds.
  5. Make the dressing: in a small bowl whisk all dressing ingredients.
  6. Pour the dressing over the salad and stir well.

Tips of the Month MOBILE

Planning Ahead Tip of the Month

Build time-saving habits

There are plenty of little habits you can build while cooking that will make you more efficient. For example, rinse prep dishes as you go to make washing them easier or move them into the dishwasher as you’re working. You can also create a scrap bag or bowl where you discard skins, odd bits, or anything else you might throw away while cooking – this way you don’t have to lose your flow walking over to the trash can. A huge time-saver: prep bowls. Measure out your ingredients beforehand and set them out in prep bowls. That way, once it’s time to use them, you can just grab the bowl and pour.

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