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    Home » Salads

    Cauliflower Lentil Salad

    Published: Aug 21, 2022 · by Nico

    Jump to Recipe

    Cauliflower lentil salad is an easy and delicious Mediterranean-inspired recipe packed with bold flavors and wholesome ingredients.

    We make it with roasted cauliflower, lentils, parsley, and an aromatic cumin and lemon dressing.

    cauliflower salad
    On this page:
    • Ingredients
    • Instructions
    • Serving suggestions
    • Variations
    • Storage
    • More Salad Recipes
    • Recipe

    Check out our Best Salad Recipes

    Look no further if you are looking for a different yet easy and delicious salad recipe with wholesome and nutritious ingredients.

    Smokey oven-roasted cauliflower meets earthy lentils, fresh parsley, and an aromatic and zesty cumin dressing in one of our favorite Mediterranean-inspired dishes.

    The recipe is easy, we use very simple ingredients, and you can make it ahead of time and keep it in the fridge for several days.

    To make it, we first roast cauliflower florets in the oven with olive oil, salt, and pepper. We then mix it with a can of lentils and toss it with our favorite cumin and lemon dressing.

    Add a sprinkle of parsley and a handful of the nuts, and enjoy this delicious cauliflower recipe as a starter, for lunch, or as a side dish for dinner.

    Since it keeps well, you can bring it to potlucks and picnics.

    P.s. This recipe is naturally vegan and gluten-free.

    lentil and cauliflower salad

    Ingredients

    ingredients for cauliflower lentil salad

    Cauliflower

    Take a big cauliflower head, separate it into smaller florets and roast it in the oven or the air fryer with some olive oil, salt, and pepper.

    Roasted cauliflower is tasty, smokey, meaty, and just delicious! We recommend using fresh cauliflower for this recipe, as frozen cauliflower tends to be soft and soggy and is not the best in salads.

    Lentils

    You can use canned lentils (like we do) or cook the lentils yourself. Go for brown, green, or french lentils, as they keep their shape better when you toss them with the other ingredients. We don't recommend red lentils as they lose their shape and become mushy.

    Lentils taste great with cauliflower, and we think they are a perfect flavor match. However, you can substitute chickpeas or white beans for lentils.

    Nuts

    Cauliflower and nuts go very well together, and we recommend adding toasted almonds, walnuts, hazelnuts, or pine nuts.

    If your nuts are not toasted already, you have to toast them on a pan for a few minutes, moving them around often, or bake in the oven at 340°F or 170°C for 6 to 8 minutes.

    Parsley

    Flat-leaf parsley is a staple in Mediterranean cooking and an important ingredient in this cauliflower lentil salad. We add most of the parsley to the dressing, however, remember to save some to sprinkle on top of the salad.

    If you like, you can add other fresh herbs such as dill, chives, and even green onions (I know they are not an herb but here seemed a good place to mention them).

    Cumin dressing

    We make our cumin dressing with extra virgin olive oil, freshly squeezed lemon juice, ground cumin, paprika, red pepper flakes, flat-leaf parsley, salt, pepper, and minced garlic or garlic powder.

    roasted cauliflower with lentils and cumin dressing

    Instructions

    Step 1: Roast the cauliflower

    Preheat the oven to 390°F or 200°C. Line a baking tray with parchment paper.

    Wash the cauliflower head, separate the florets, dry them with a kitchen towel, and transfer them onto the baking tray.

    Season with olive oil, salt, and black pepper, and toss them with your hands.

    cauliflower florets on a baking tray

    Roast in the oven for 20 minutes, turn the florets around, and roast for 10 more minutes until slightly charred and fork tender but not overcooked.

    roasted cauliflower on a baking tray

    Step 2: Make the dressing

    To a bowl, add the ingredients to make the dressing: olive oil, lemon juice, finely chopped parsley, minced garlic, red pepper flakes, ground cumin, paprika, salt, and pepper.

    ingredients for the cumin dressing in a bowl

    Whisk well until combined.

    Tip: you can also add everything to a small mason jar and shake well.

    cumin dressing in a bowl

    Step 3: Build the salad

    Add all ingredients into a large mixing bowl: roasted cauliflower, drained and rinsed lentils, toasted and chopped nuts, and the cumin dressing.

    large bowl with all ingredients for cauliflower lentil salad

    Mix well until the ingredients are combined, taste and adjust for salt, then serve in the same bowl or on a serving platter with some more parsley sprinkled on top.

    lentil and cauliflower salad

    Serving suggestions

    Eat this cauliflower lentil salad as a starter with the other Mediterranean and Middle-Eastern dishes. You can make a large appetizer platter with plenty of warm pita bread and:

    • Baba ganoush or eggplant salad
    • Creamy-dreamy chickpea hummus
    • Zaalouk or Moroccan eggplant salad
    • Delicious avocado spread
    • Tomato bruschetta with basil and garlic
    • Tabbouleh salad or Shirazi salad
    • Moroccan carrot salad
    • Greek Tzatziki sauce
    • baba ganoush eggplant dip
      Eggplant Dip - Baba Ganoush
    • hummus
      Hummus
    • zaalouk
      Zaalouk
    • avocado spread
      Avocado Spread
    • Bruschetta on white plate
      Tomato Bruschetta
    • Tabbouleh recipe
      Tabbouleh (Tabouli Recipe)
    • Moroccan Carrot Salad
      Moroccan Carrot Salad
    • tzatziki with fresh herbs and a spoon
      Tzatziki

    Alternatively, you can have a larger portion of the salad for lunch. We love mixing in some pasta such as rotini or fusilli and turning it into a delicious cauliflower and lentil pasta salad.

    You can make it ahead and bring it with you in an airtight container for a work lunch, picnic, or potluck.

    We recommend eating this salad at room temperature.

    Variations

    Creamy cauliflower salad

    A tasty, nutritious, and fulfilling roasted cauliflower salad that we prepared with chickpeas and tahini sauce.

    Check out our creamy roasted cauliflower salad recipe.

    cauliflower salad

    Carrot Lentil Salad

    Moroccan-inspired carrot lentil salad with a similar cumin dressing. Serve it as an appetizer or side dish; this recipe will impress with its simplicity and bold flavors.

    Check out our Moroccan carrot salad recipe.

    moroccan carrot salad with lentils

    Sweet Potato Lentil Salad

    Inspired by our carrot lentil salad, this sweet potato lentil salad recipe is a winner because it's loaded with nutritious and wholesome ingredients that will make you feel amazing and satiated for hours.

    Check out our lentil sweet potato salad recipe.

    lentils and sweet potato salad

    Storage

    Store cauliflower lentil salad in an airtight container in the refrigerator for up to 4 days. The next day the flavor of the salad is even fuller and bolder.

    After the second day, you might want to add more dressing as the salad will dry up a little.

    We recommend taking the salad out of the refrigerator 15 to 30 minutes before eating it to boost the flavor of the ingredients.

    We do not recommend freezing this recipe.

    More Salad Recipes

    If you love salads, you might also like some of our other delicious salad recipes:

    • carrot salad with crunchy vegetables
    • chickpea quinoa salad for a boost of plant-based energy to keep you satiated
    • winter fennel and orange salad just like they do it in Sicily
    • healthy and crispy tofu salad with endlessly creamy tahini dressing
    • Green Bean Salad with mustard dressing and red onion
    • Juicy tomato salad with heirloom tomatoes
    • Roasted sweet potato salad with fresh vegetables and feta
    • Incredible red cabbage slaw with walnuts for a must-eat winter salad
    • carrot salad
      Carrot Salad
    • Quinoa chickpea salad with fork
      Chickpea Quinoa Salad
    • Fennel salad in a bowl
      Fennel and Orange Salad
    • Tofu Salad with dressing
      Tofu Salad
    • green bean salad
      Green Bean Salad
    • tomato salad served on a platter with crusty bread
      Tomato Salad
    • sweet potato salad
      Sweet Potato Salad
    • red cabbage slaw with apple and walnuts
      Red Cabbage Slaw

    Recipe

    cauliflower lentil salad

    Cauliflower Lentil Salad

    Author: Nico
    Cauliflower lentil salad is an easy and delicious Mediterranean-inspired recipe packed with bold flavors and wholesome ingredients.
    We make it with roasted cauliflower, lentils, parsley, and an aromatic cumin and lemon dressing.
    Print Recipe Pin Recipe Share Recipe
    5 from 4 votes
    Prep Time 15 mins
    Cook Time 30 mins
    Total Time 45 mins
    Course Appetizer, Lunch, salad
    Cuisine International, Mediterranean
    Servings 4 people
    Calories 494 kcal

    Ingredients
     
     

    FOR ROASTED CAULIFLOWER

    • 1 large cauliflower (about 2½ pounds or 1.2 kg)
    • 1 tablespoon extra virgin olive oil
    • ½ teaspoon salt
    • 2 twists black pepper

    FOR CUMIN DRESSING

    • ¼ cup extra virgin olive oil
    • 3 tablespoons lemon juice or more to taste
    • 2 cloves garlic minced, or 1 teaspoon garlic powder
    • 1 teaspoon cumin ground
    • 1 teaspoon paprika
    • ½ teaspoon salt
    • ¼ teaspoon red pepper flakes
    • 2 twists black pepper
    • ½ cup parsley finely chopped

    OTHER INGREDIENTS

    • 1 can (15 oz) lentils
    • ¼ cup toasted nuts almonds, walnuts, hazelnuts or 2 tablespoon pine nuts

    Instructions
     

    STEP 1: ROAST THE CAULIFLOWER

    • Preheat the oven to 390°F or 200°C. Line a baking tray with parchment paper.
      Wash the cauliflower head, separate the florets, dry them with a kitchen towel, and transfer them onto the baking tray.
      Season with olive oil, salt, and black pepper, and toss them with your hands.
      cauliflower florets on a baking tray
    • Roast in the oven for 20 minutes, turn the florets around, and roast for 10 more minutes until slightly charred and fork tender but not overcooked.
      roasted cauliflower on a baking tray

    STEP 2: MAKE THE DRESSING

    • To a bowl, add the ingredients to make the dressing: olive oil, lemon juice, finely chopped parsley, minced garlic, red pepper flakes, ground cumin, paprika, salt, and pepper.
      Tip: reserve a pinch of parsley to sprinkle of top later.
      ingredients for the cumin dressing in a bowl
    • Whisk well until combined.
      Tip: you can also add everything to a small mason jar and shake well.
      cumin dressing in a bowl

    STEP 3: BUILD THE SALAD

    • Add all ingredients into a large mixing bowl: roasted cauliflower, drained and rinsed lentils, toasted and chopped nuts, and the cumin dressing.
      large bowl with all ingredients for cauliflower lentil salad
    • Mix well until the ingredients are combined, taste and adjust for salt, then serve in the same bowl or on a serving platter with some more parsley sprinkled on top.
      lentil and cauliflower salad

    Video Recipe

    Cauliflower Lentil Salad is a healthy lunch idea

    Notes

    Nutrition information is an estimate for 1 large portion of cauliflower lentil salad out of 4.

    Nutritional Values

    Nutrition Facts
    Cauliflower Lentil Salad
    Amount Per Serving
    Calories 494 Calories from Fat 207
    % Daily Value*
    Fat 23g35%
    Saturated Fat 3g19%
    Trans Fat 0g
    Polyunsaturated Fat 3g
    Monounsaturated Fat 16g
    Cholesterol 0mg0%
    Potassium 1607mg46%
    Carbohydrates 54g18%
    Dietary Fiber 25g104%
    Sugar 8g9%
    Protein 23g46%
    Vitamin A 950IU19%
    Vitamin B6 1mg50%
    Vitamin C 162mg196%
    Vitamin E 6mg40%
    Vitamin K 185µg176%
    Calcium 147mg15%
    Folate 465µg116%
    Iron 7mg39%
    Manganese 2mg100%
    Magnesium 149mg37%
    Zinc 4mg27%
    * Percent Daily Values are based on a 2000 calorie diet.
    Did you like this recipe?We are not much on Instagram, Facebook, and Pinterest. Leave us a comment below instead, it would mean the world to us 🙂

    If you liked this lentil cauliflower salad, you might also like:

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      45 Best Salad Recipes
    • Best fall recipes including lentil and pasta recipes
      28 Best Fall Recipes | Dinner + Lunch
    • Easy sauce recipes for salads, veggies, and grain bowls
      25 Easy Sauce Recipes
    • chickpea recipes such as stews and salads
      Vegan Chickpea Recipes
    « Spaghetti Pomodoro
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    Reader Interactions

    Comments

    1. Trudy

      February 20, 2023 at 3:21 pm

      5 stars
      Thank you Nico and Louise…this salad is wonderful! I just made it this morning and I couldn’t wait to taste it. SOOO DELICIOUS!

      Reply
      • Louise

        February 21, 2023 at 5:43 am

        Hi Trudy!
        I'm so delighted that you liked the cauliflower salad.
        Thanks so much for taking the time to leave a comment.
        Kindest,
        Louise

        Reply
    2. Juanita

      February 06, 2023 at 3:17 pm

      5 stars
      Absolutely delicious!

      Reply
      • Louise

        February 06, 2023 at 3:19 pm

        YAY! I'm happy you liked it, Juanita. Personally, this is one of my absolute favorite ways of eating cauliflower.
        Have a great week! Kindest,
        Louise

        Reply

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    Nico and Louise founders of the Plant-Based School.

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