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Warm Cauliflower Salad

27 Reviews
81% would make this recipe again

Boiled cauliflower with a lemon vinaigrette.

Cauliflower, as its name implies, is a flower growing from a plant (in the cabbage family). The heavy leaves that surround the head protect it from sunlight and do not allow it to develop chlorophyll. Hence, the most common and readily available cauliflower has a white colour. However, beautifully coloured new varieties have appeared in the last few years, so that you can now choose between an orange-yellow type (named "Cheddar"), a green, "broccoli-like" type and a vibrant violet one. They vary in taste and vitamin C content, but they are all delicious and play an important role in reducing the risk of cancer.

Preparation : 5 min Cooking : 10 min
140 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Diabetes-friendly
  • Artery-healthy
  • Heart-healthy

Ingredients

3 cups cauliflower, cut into florets 500 g
1 1/2 tbsp extra virgin olive oil 23 mL
1/2 tbsp lemon juice, freshly squeezed
salt [optional]

Method

  1. Prepare the cauliflower: Cut it into equal-size florets, then blanch them in a pot of salted boiling water until they are crisp-tender, about 5-6 min.
  2. Pour the oil and lemon juice into a salad bowl, then beat, using a fork, until the vinaigrette is emulsified. Drain the cauliflower, then transfer it to the bowl. Toss well, then serve.

Nutrition Facts Table

per 1 Serving (240g)

Amount

% Daily Value

Calories

140

Fat

11 g

17 %

Saturated 1.5 g
+ Trans 0 g

8 %

Cholesterol

0 mg

Sodium

40 mg

1 %

Carbohydrate

10 g

3 %

Fibre

6 g

24 %

Sugars

5 g

Protein

4 g

Vitamin A

1 %

Vitamin C

169 %

Calcium

3 %

Iron

6 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 3 ½ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat, Sodium
Source of  :
Iron, Magnesium, Niacin, Phosphorus, Potassium, Vitamin B1, Vitamin B2
Good source of  :
Manganese, Pantothenic Acid, Vitamin B6, Vitamin E
Excellent source of  :
Fibre, Folacin, Vitamin C, Vitamin K
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables ½
Fats 2

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Members' Reviews

27 Reviews (26 with rating only ) 81% would make this recipe again
Kasha
september 28, 2008 | I would make this recipe again

It was very good and the vinaigrette really taste good. There is not that many ways you can serve cauliflower, in a healthy way and this one is very nice and give the cauliflower some "zest" to it.

Useful 3

Top Reviews

View All Reviews
Kasha
september 28, 2008 | I would make this recipe again

It was very good and the vinaigrette really taste good. There is not that many ways you can serve cauliflower, in a healthy way and this one is very nice and give the cauliflower some "zest" to it.

Useful 3