Monday, April 28, 2014

Roasted Cauliflower Salad with Feta, Capers, Red Bell Pepper, and Green Onion (Low-Carb, Gluten-Free)

My tastebuds were blown away by this Roasted Cauliflower Salad with Feta, Capers, Red Bell Pepper, and Green Onion!

Roasted Cauliflower Salad with Feta, Capers, Red Bell Pepper, and Green Onion found on

There's a pretty steady stream of good food coming out of my kitchen, which means a recipe really has to be special to completely blow me away.  And even though it started out as an experiment when I found two smallish heads of cauliflower in the crisper drawer that needed to be used, this Roasted Cauliflower Salad with Feta, Capers, Red Bell Pepper, and Green Onion really did blow my mind. So, so delicious!  I'm calling it a salad, because it's good eaten at room temperature or even cold, but I actually tossed the cauliflower with the dressing before I roasted it. When it was cooked, I mixed the hot cauliflower with a very generous amount of crumbled Feta, then stirred in capers, red bell pepper and a little chopped green onion after the roasted cauliflower cooled for a few minutes.   Unless  you're a complete cauliflower hater (you know who you are) you simply must try this one!

I was also pleasantly surprised to discover that this still tasted great after it had been in the fridge overnight.  I ate it happily for lunch for a couple of days, although it was best the first two days. Of course this amazing new salad concoction is my Meatless Monday recipe for this week; hope all the cauliflower and Feta fans enjoy it as much as I did.  (To find more meatless recipes click Meatless Monday or check Vegetarian Recipes in the recipe index.  For Meatless Monday ideas from other blogs, check Meatless Monday at BlogHer, or visit my Meatless Monday Pinterest board.)

Preheat the oven to 425F/220C.  Cut the cauliflower into smallish bite-sized pieces.

Whisk together the lemon juice, olive oil, Greek seasoning, and black pepper.   (You can use that link to see what's in Greek seasoning if you don't have the blend.)

Put the cauliflower into a bowl and toss it well with the dressing, until all the cauliflower pieces are at least partly coated with dressing.

Spread out the cauliflower in a single layer on a large baking sheet that you have sprayed with non-stick spray and put it in the oven to roast.

While the cauliflower roasts, measure the capers, thinly slice the green onion, chop the red bell pepper, and crumble the Feta.

Let the cauliflower roast without turning for 30 minutes.  Here's how it looked when it came out of the oven.  The sides touching the baking sheet were nicely browned as well.

Toss the hot cauliflower with the Feta and let it cool for 10-15 minutes.

Then stir in the capers, finely chopped red bell pepper, and thinly sliced green onion.  Season to taste with more fresh ground pepper as desired and serve.

Roasted Cauliflower Salad with Feta, Capers, Red Bell Pepper, and Green Onion
(Makes about 6 servings; recipe created by Kalyn when she had two heads of cauliflower in the fridge that needed to be used.)

Salad Ingredients:
2 small or medium sized heads cauliflower, stem and core cut out and cut into small bite-sized pieces
4 oz. crumbled Feta cheese
1 large red bell pepper, chopped into 3/8 inch pieces
3 T capers
1/4 cup thinly sliced green onion

Dressing Ingredients:
2 T fresh-squeezed lemon juice (I used my fresh-frozen lemon juice)
2 tsp. Greek seasoning
fresh ground black pepper to taste (use a generous amount)
3 T extra-virgin olive oil

Preheat oven to 425F/220C.  Spray a large baking sheet with non-stick spray.  (If you don't have a large enough baking sheet you may need to use two smaller ones.  You want enough space to spread out the cauliflower without crowding it.)

Cut the cauliflower heads into quarters and cut away the stem and core parts; then cut each cauliflower apart into small bite-sized pieces.  (If you cut the cauliflower into larger pieces, then cut down through the stem and pull it apart into smaller pieces, you can eliminate a lot of the crumbly mess you get if you slice through the califlower.)

Whisk together the lemon juice, Greek seasoning, and a generous amount of freshly ground black pepper; then whisk in the olive oil.  Put the cauliflower pieces into a bowl and toss with the dressing mixture until all the pieces of cauliflower are at least partly coated with dressing.  Spread cauliflower out in a single layer on the roasting pan and put in the oven to start roasting.

While the cauliflower cooks, crumble the Feta, cut up the red bell pepper into small 3/8 inch pieces, measure the capers, and thinly slice the green onions.

Let the cauliflower roast without turning for 30 minutes, or until it's starting to look lightly browned and the sides that are touching the roasting pan are getting browned.  When it's done, put the cauliflower back into the bowl you tossed it in previously and stir in the crumbled Feta.  Let the cauliflower cool for 10-15 minutes, then stir in the diced red bell pepper, capers, and thinly sliced green onion.  Season to taste with more fresh-ground black pepper as desired and serve.

This was surprisingly good after it had been in the fridge overnight and kept well for a day or two.

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South Beach Suggestions:
Cauliflower is a perfect low-glycemic vegetable for the South Beach Diet, and this salad would be approved for all phases of the diet.  I'd eat this for lunch as a main-dish salad, but it would also be great for dinner as a side dish for something like Very Greek Grilled Chicken or Sumac-Rubbed Salmon Roasted in Olive Oil.

Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.

More Delicious Ideas with Cauliflower You Might Like:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)

Cheesy Baked Cauliflower Tots ~ Kalyn's Kitchen

25 Amazing Low-Carb Cauliflower Recipes ~ I Breathe, I'm Hungry

Barely Blanched Broccoli and Cauliflower Salad with Red Bell Pepper, Radishes, Red Onion, and Cashews ~ Kalyn's Kitchen

Roasted Cauliflower, Chickpea, Walnut, and Parsley Salad ~ The Delicious Life

Cauliflower with Garlic and Lemon ~ Kalyn's Kitchen 
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)

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  1. You've got a roasted cauliflower and feta fan right here! This salad sounds great to me!

  2. Joanne, yaay. So glad you like it.

  3. I know people say that bacon makes everything better, but I'm beginning to think it's Greek seasoning that makes everything better. I love how you've used it in this salad.

  4. Lydia, I am kind of falling in love with that Greektown Billygoat Seasoning from The Spice House. It's good in so many things.

  5. I have everything except the greek spice, any substitute recommendations? Thanks Kalyn.

  6. I provided a link in the post so you can click to see what's in Greek Seasoning, and I'd just use the ones you have of those.

  7. How do you think goat cheese would be instead of the feta? Not a huge fan of feta but I love goat cheese.

  8. Barb, flavorwise I think it would be fine. I'm not sure how much the goat cheese would melt and stick the cauliflower together (more than the Feta for sure.) Maybe let the cauliflower cool a bit before you toss the cheese in. And please report back how it was.

  9. I had no idea what I was going to serve on the side of tonight's dinner, but once again, it's Kalyn To The Rescue! This salad has all the things I'm craving right now, and have in my kitchen.

    I'm beginning to think I should just come here first thing when I'm menu planning and make it easier on myself ;) Thank you so much.

  10. Oh Liz, you are too sweet, thanks! Hope you like it as much as I did.

  11. This was absolutely fabulous. I knew we would like it but it went way beyond that to love. The flavors were perfect. Thank you so much for a new favorite for my husband and I.

  12. Kadensgran, so glad you enjoyed it so much. That's just how I felt too, loved it!

  13. I can't wait to try this!! I have most of the ingredients right now and will probably make some tonight!! thanks :)

  14. I just made this for a potluck at my CSA farm dinner, and it is fabulous! I am planninf on serving it again with a simple roast pork tenderloin at another time.

  15. Kayln - You hit this one out of the park! Sooo tasty.

    You are incapable of making a boring or indifferent salad - and that's good news for your readers. Thank you!!


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