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The cauliflower rice salad recipe might make you forget your regular slaw

The cauliflower rice salad recipe might make you forget your regular slaw

Super Crispy Salad

Total time:20 minutes

Servings:6 (makes 4 1/2 cups)

Total time:20 minutes

Servings:6 (makes 4 1/2 cups)

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You can never have enough crunchy cruciferous salads in your summer repertoire. They are essential in cookouts where they provide contrasting texture and complementary nutrition to grilled proteins. They are made to last, withstand wilting and mushyness, so they can be proudly shared at picnics, or refrigerated for several days for an instant meal with things like chickpeas, a hard-boiled egg or leftover chicken.

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Cabbage may be the most common starting point for this type of salad, with slaw variations galore, but it can be fun to discover other vegetables in the family, such as using shredded raw Brussels sprouts or blanched, chopped broccoli as a base.

For this recipe I aimed for maximum crunch and a packet of already seasoned cauliflower at the supermarket called my name. You can grab a bag of it, or make your own cauliflower rice with a grater or food processor, if you prefer.

Combined with a colorful medley of diced red bell pepper, red onion, kohlrabi (or broccoli stems or celery), plus plenty of fresh, chopped parsley and nutty sunflower seeds, all tossed in a lemon-olive oil dressing, it makes a salad that brings out those essentials. , hearty crunch in a wonderfully unexpected way. I think you’ll agree that it deserves a top spot in the summer salad lineup.

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Make Ahead: The salad, minus the toasted sunflower seeds, can be assembled up to 2 days before serving; refrigerate until ready to serve.

Storage: Store leftovers in the refrigerator for up to 2 days.

  • 1/2 cup raw unsalted sunflower seeds
  • 3 cups (8 ounces) fresh seasoned cauliflower (store-bought or from 1/2 cauliflower, see NOTE; do not use frozen)
  • 1 cup chopped fresh flat-leaf parsley leaves
  • 1 red bell pepper, finely chopped
  • 1/2 cup chopped, peeled kohlrabi, broccoli stems, or celery
  • 1/3 cup finely chopped red onion
  • 1/4 cup extra virgin olive oil
  • 3/4 teaspoon finely grated lemon zest
  • 1/4 cup fresh lemon juice
  • 1/2 teaspoon fine salt
  • 1/2 teaspoon freshly ground black pepper

In a small dry skillet over medium heat, toast the sunflower seeds, stirring frequently, until golden and fragrant, 3 to 5 minutes. Transfer to a small bowl and let cool completely.

In a large bowl, combine the cauliflower rice, parsley, bell pepper, kohlrabi, onion, oil, lemon zest and juice, salt and pepper. (If not serving right away, refrigerate in an airtight container.)

When ready to serve, stir in the toasted sunflower seeds.

NOTE: To rice cauliflower, cut the cauliflower half into two or three large pieces, each with a stalk attached. Holding each piece by the stem, grate the top of the cauliflower on the large holes of a grater to form rice-like pieces, until you have about 3 cups. You can also cut the cauliflower half into florets, remove as much of the stem as possible and grate the florets in a food processor using the grater attachment. Save the stems and any leftover cauliflower for another use.

Calories: 172; Total fat: 15 g; Saturated fat: 2 g; Cholesterol: 0mg; Sodium: 216mg; Carbohydrates: 8 g; Dietary fiber: 4 g; sugar: 3 g; Protein: 4 grams

This analysis is an estimate based on available ingredients and this preparation. It should not replace the advice of a dietician or nutritionist.

From cookbook author and Registered Nutritionist Dietitian Ellie Krieger.

Tested by Olga Massov; e-mail questions to [email protected]

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