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The Humble Cauliflower Salad

Difficulty Intermediate
Time
Prep Time: 10 mins Cook Time: 25 mins Total Time: 35 mins
Servings 2
Calories 280
Best Season Suitable throughout the year
Description

The Lentil and Cauliflower Salad is a hearty, plant-based dish that combines the rich flavours of roasted cauliflower and red lentils with fresh spinach and cucumber. This dish offers a great balance of plant-based protein, fibre, and essential vitamins and minerals. The addition of hummus provides healthy fats and further boosts the protein content, while feta (if used) adds calcium and extra flavor. The combination of ingredients makes this salad nutrient-dense and satisfying, perfect for lunch or dinner.

Nutritional Benefits:

  • Red Lentils: A fantastic source of plant-based protein, fibre, and essential nutrients like iron and folate. Lentils promote digestive health and help maintain steady energy levels.
  • Cauliflower: Low in calories but rich in vitamins C and K, cauliflower provides antioxidants and supports bone and immune health.
  • Spinach: High in vitamins A, C, and K, and a good source of iron and calcium, spinach supports immune function, skin health, and strong bones.
  • Cucumber: Low in calories and high in water content, cucumber provides hydration and essential vitamins like vitamin K.
  • Hummus: A good source of healthy fats, protein, and fibre from chickpeas and tahini (sesame seeds), adding creaminess and satiety.
  • Feta Cheese (optional): Adds calcium and protein, as well as a tangy flavor, though it increases the fat and calorie content slightly.
Ingredients:
  • 1 cup cauliflower
  • 1 cup canned red lentils (unsalted)
  • 1 cup baby spinach
  • feta cheese
    • Seasonings
  • 1 tsp paparika
  • 1 tsp sumac
  • black pepper and salt (as per taste)
  • pinch of turmeric
  • 1 tbsp olive oil
    • Hummus dressings
  • 1/2 cup hummus
  • 2 tbsp apple cider vinegar
  • 1 tbsp olive oil
  • salt and black pepper as per taste
  • 1/2 tsp mixed herbs
  • 1/2 tsp zaatar seasoning
  • 1/2 tsp sumac
Method:
  1. Prepare the spice mix:
    • Combine all the spices together in a small bowl. 
  2. Prepare the cauliflower and lentils:
    • Preheat oven to 180 degrees Celsius
    • In a medium bowl add chopped cauliflower florets and half the spice mixture. Combine until each cauliflower is well seasoned.
    • In a sheeted baking pan, seasoned cauliflower. Spread evenly and top off with the remaining spice mixture.
    • Bake in the oven for 20 minutes or until well cooked or you can cook the cauliflower in the air fryer for 15-20 mins.
  3. Hummus dressing:
    • Blend together ½ cup Hummus, 2 tbsp Apple cider vinegar, 1 tbsp Olive oil, 1 tsp salt, 1 tsp black pepper, ½ tsp mixed herbs, ½ tsp Zaatar seasoning and ½ tsp sumac
  4. Assemble the bowl:
    • In a salad bowl, lay a bed of diced cucumbers and spinach leaves. Top with warm lentil and cauliflower mixture.
    • Top it up with hummus dressing and crumbled feta 
Nutrition Facts

Servings 2

Amount Per Serving
Calories 280kcal
% Daily Value *
Total Fat 18g28%
Total Carbohydrate 35g12%
Dietary Fiber 13g52%
Protein 18g36%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: High protein, Heart and Diabetic friendly, High fibre
Read it online: https://dietyumm.com/recipe/the-humble-cauliflower-salad/