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Spiced Cauliflower and Carrot Medley

by
S
Sophie

A delightful and easy-to-make salad featuring cauliflower and carrots marinated in a zesty spice blend.

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Preparation time (min) 20 min
Cooking time (min) 2 min
Difficulty
Spiced Cauliflower and Carrot Medley

Ingredients

4 servings
|
  • 1 head
    Cauliflower fresh or Broccoli
  • 3
    Carrot medium or Parsnip
  • 1
    Lemon fresh or Lime
  • 1/2 bunch
    Parsley fresh or Cilantro
  • 1 tsp
    Cumin ground or Coriander
  • 1/2 tsp
    Salt fine or Sea salt
  • 1/4 tsp
    Cayenne pepper ground or Paprika
  • 2 tbsp
    Olive oil extra virgin or Avocado oil

Instructions

1

Prepare boiling water

Bring a large pot of water to a boil.

Adding a pinch of salt to the water can enhance the flavor of the vegetables.

Ingredients needed for this step

water
2

Prepare vegetables

Cut the cauliflower into florets and slice the carrots.

Try to cut the vegetables into similar sizes for even cooking.

Ingredients needed for this step

cauliflower carrot
3

Blanch vegetables

Blanch the cauliflower and carrots in the boiling water for 2 minutes, then drain and rinse with cold water.

Rinsing with cold water stops the cooking process and keeps the vegetables crisp.

Ingredients needed for this step

cauliflower carrot
4

Prepare the dressing

In a bowl, whisk together the lemon juice, olive oil, cumin, salt, and cayenne pepper.

Taste the dressing and adjust seasoning as needed before combining with the vegetables.

Ingredients needed for this step

lemon olive oil cumin salt cayenne pepper
5

Combine vegetables and dressing

Add the blanched vegetables to the bowl and toss to coat with the dressing.

Ensure all the vegetables are evenly coated for maximum flavor.

Ingredients needed for this step

cauliflower carrot dressing
6

Marinate the salad

Refrigerate the salad for at least 3 hours before serving.

Stir the salad occasionally to redistribute the dressing and enhance the marination.

Ingredients needed for this step

salad
7

Serve and enjoy

Serve the salad chilled, garnished with fresh parsley.

For added texture, sprinkle some toasted nuts or seeds on top before serving.

Ingredients needed for this step

salad parsley

Nutrition Facts (100g)

Calories 50 kcal
Fat 3.5 g
  • Saturated Fat: 0.5 g
Carbohydrates 6 g
Fiber 2 g
Sugar 2 g
Protein 1.5 g

Learn More About This Recipe

📝

About this Recipe

Discover the vibrant flavors of this Spiced Cauliflower and Carrot Medley. Perfect as a side dish or light meal, this recipe combines fresh vegetables with a tangy, spiced marinade for a refreshing and healthy option.
💪

Why This Recipe Is Good For You

This recipe is packed with fresh vegetables, making it a great source of vitamins and fiber. The use of spices adds flavor without the need for heavy dressings, making it a lighter, healthier choice.
💡

Tips & Tricks

For an extra crunch, consider adding some toasted nuts or seeds before serving. You can also experiment with different spice levels by adjusting the cayenne pepper to your taste.
🔄

Recipe Variations

Try adding other vegetables like bell peppers or zucchini for a colorful twist. You can also substitute parsley with cilantro for a different herbaceous note.
🗄️

Storage Instructions

Store the salad in an airtight container in the refrigerator for up to 3 days. Stir before serving to redistribute the marinade.
📚

Recipe History

This salad draws inspiration from Mediterranean flavors, where fresh vegetables and bold spices are staples in many dishes.
🥗

Nutritional Information

This dish is low in calories and cholesterol, making it a heart-healthy option. It's also vegan and gluten-free, catering to a variety of dietary preferences.
🍽️

Pairing Suggestions

Pair this salad with grilled chicken or fish for a complete meal. It also works well as a side dish for a Mediterranean-inspired dinner.

Tags

healthy vegan vegetarian gluten-free low-carb salad

Recipe Categories

Cuisine

mediterranean other

Meal Type

lunch dinner snack brunch

Course

salad side dish

Cooking Methods

blanching raw

Occasions

everyday picnic potluck summer cookout brunch

Dietary Restrictions

vegan gluten-free low-sugar low-carb vegetarian pescatarian paleo halal kosher macrobiotic keto

Seasons

summer all-season

Difficulty

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