Kick up the freshness factor of a summer salad by using cauliflower rice (cauliflower florets that have been finely chopped in a food processor) instead of grains. This cauliflower rice salad is also a great way to showcase the rainbow-hued cauliflower available at farmers markets this time of year. In the photo above, you'll see how it looks using classic white cauliflower. In the video below, we used purple.

By Darshana Thacker Wendel,

Ingredients

  • 1 pound cauliflower, any color, riced (4 cups)
  • 1 orange bell pepper, cut into ¼-inch dice (1 cup)
  • 1 red bell pepper, cut into ¼-inch dice (1 cup)
  • 1 cup fresh or thawed frozen green peas (5 ounces)
  • 1 cup fresh or thawed frozen yellow corn (5 ounces)
  • ¼ small red onion, cut into ¼-inch dice (¼ cup)
  • ¼ cup finely chopped fresh cilantro
  • ¼ cup lemon juice
  • 2 tablespoons chopped almonds
  • 1 pinch sea salt and freshly ground black pepper

Instructions

  • In a large bowl, combine the cauliflower, bell peppers, peas, corn, onion, cilantro, lemon juice, and almonds. Season to taste with salt and pepper. Mix well.
Nutritional Information:

Per serving (1 cup): 71 calories, 12 g carbohydrates, 3.6 g protein, 1.7 g total fat, 0.3 g saturated fat, 0 g cholesterol, 51 mg sodium, 3.4 g fiber, 4.2 g sugar

Note: Nutritional information is provided as an estimate only.

Comments (6)

(5 from 4 votes)

Recipe Rating

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Bonnie

I have made this twice now, the second time for guests. (No cilantro though). Everyone loved it. So fresh and healthy tasting! Thank you.

Dianne

Any suggestions for something to use instead of lemon juice? It gives me an upset stomach.

Lisa, Forks Over Knives Support

Hi Dianne, Lime juice is probably the closest substitute if you can have that. We haven't tested this, but apple cider vinegar should also work well, you'll need to use a lot less—no more than 1 tablespoon. Let us know if you decide to try it!

Sandy

The white cauliflower makes thus salad look more appealing.

Roxanne

We had this today for dinner. It was scrumptious, delicious and better than I imagined it would be. My whole family asked for seconds, and my husband had thirds! Will have this quite regular.

Cristina

My favorite salad! I am doing it over and over again. Fresh, crunchy, filling. Love

About the Author

Headshot of Darshana Thacker

About the Author

Darshana Thacker Wendel

Darshana Thacker Wendel is a whole-food, plant-based chef and former culinary projects manager for Forks Over Knives. A graduate of the Natural Gourmet Institute, she is the author of Forks Over Knives: Flavor! She created the recipes for Forks Over Knives Family and was a lead recipe contributor to the New York Times bestseller The Forks Over Knives Plan. Her recipes have been published in The Prevent and Reverse Heart Disease Cookbook, Forks Over Knives—The Cookbook, Forks Over Knives: The Plant-Based Way to Health, and LA Yoga magazine online. Visit DarshanasKitchen.com and follow her on Instagram for more.
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