This cauliflower rice salad recipe might make you forget about regular cabbage

Super Crunchy Salad

total time:20 minutes

stakes:6 (makes 4 1/2 cups)

total time:20 minutes

stakes:6 (makes 4 1/2 cups)

Placeholder while loading article actions

You can never have too many crunchy, cruciferous salads in your summer collection. They are essential in cooking as they provide varying textures and supplemental nutrition to grilled proteins. They are designed to withstand, resist wilt and algae, so they can be passed proudly on picnics, or refrigerated for several days for an instant meal with, say, chickpeas, well-cooked eggs or leftover chicken.

5 of our best cabbage salad recipes for cool, crunchy summer sides

Cabbage is arguably the most common starting point for this type of salad, with cabbage being huge differences, but it can be fun to explore other vegetables in the family, using raw Brussels sprouts or peeled and chopped broccoli as a base, for example.

For this recipe, I was aiming for maximum crunch and a bundle of salted cauliflower already in the grocery store was calling my name. You can pick up a bag of it, or rice the cauliflower yourself using a box grater or a food processor, if you prefer.

Tossed with a colorful mixture of diced red peppers, red onions, cabbage (or broccoli or celery,) plus lots of chopped fresh parsley and sunflower seeds, all sautéed in an olive oil-lemon dressing, it makes a salad that brings that basic, hearty crunch in a delightfully way. Unexpected. I think you’ll agree that he deserves the number one spot in the summer salad lineup.

Want to save this recipe? Click the bookmark icon under Serving Size at the top of this page, then go to My Reading List in your user profile at

Expand this recipe and get an easy-to-print desktop version here.

moving forward: The salad, minus the toasted sunflower seeds, can be assembled up to 2 days before serving; Place in the refrigerator until ready to serve.

storage: Put leftovers in the refrigerator for up to two days.

  • 1/2 cup raw, unsalted sunflower seeds
  • 3 cups (8 ounces) fresh cauliflower (store-bought or halved cauliflower, see note; do not use frozen)
  • 1 cup chopped fresh parsley leaves
  • 1 red bell pepper, finely chopped
  • 1/2 cup shredded cabbage, broccoli or celery, finely diced
  • 1/3 cup finely chopped red onion
  • 1/4 cup extra virgin olive oil
  • 3/4 teaspoon finely grated lemon peel
  • 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 it to a small bowl and let it cool completely.

In a large bowl, combine broccoli, parsley, sweet pepper, cabbage, onion, oil, lemon peel and juice, salt and pepper. (If not serving immediately, store in the refrigerator in an airtight container.)

When ready to serve, add toasted sunflower seeds.

Note: For rice cauliflower, cut half of the cauliflower head into two or three large pieces, each with a few stems attached. Grasp each stem by the stem, grate the top of the cauliflower over the large openings of a box grater to form rice-like pieces, until you have about 3 cups, or you can chop half of the cauliflower into florets, removing as much as you can, and grate the florets in a food processor with an attachment grater. Save the stems and any remaining cauliflower to use again.

Calories: 172 Total Fat: 15g; saturated fat: 2 g; cholesterol: 0 mg; Sodium: 216 mg; carbohydrates: 8 g; Dietary fiber: 4 g; sugar: 3 g; Protein: 4 grams

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

From cookbook author and registered dietitian Eli Krieger.

Tested by Olga Masov; Email questions to

Expand this recipe and get an easy-to-print desktop version here.

Browse Recipe Finder for more than 9800 recipes tested later.

Did you make this recipe? take a picture and Tag us on Instagram With #eatvoraciously.

Leave a Reply

Your email address will not be published.