Cauliflower Orange Salad Raw Food
Bright, refreshing, and bursting with flavor, this Cauliflower Orange Salad is a vibrant addition to any meal and a perfect choice for raw food enthusiasts. Featuring finely chopped cauliflower "rice," juicy orange segments, and a zesty citrus dressing, this no-cook recipe is as wholesome as it is simple. Complemented by crisp parsley, sweet maple syrup, and the subtle crunch of toasted sunflower seeds, every bite delivers a harmonious blend of textures and tastes. Ready in just 20 minutes, this gluten-free, vegan salad is a versatile option for lunch, dinner, or a healthy make-ahead side dish. Packed with nutrients and natural sweetness, it’s a delightful way to add brightness to your table!
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Recipe Information
Ingredients
- 1 medium head Cauliflower
- 3 large Orange
- 1 small bunch Parsley
- 0.5 medium Red onion
- 2 tablespoons Olive oil
- 1 tablespoon Fresh lemon juice
- 1 teaspoon Maple syrup
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Sunflower seeds
Instructions
Break the cauliflower into small bite-sized florets, then finely chop them into rice-sized pieces using a knife or pulse briefly in a food processor.
Peel 2 of the oranges and cut them into segments, removing the white pith and any seeds. Set the segments aside in a bowl.
Take the remaining orange and juice it into a small bowl to use for the dressing.
Chop the parsley into small pieces and slice the red onion into thin slivers.
In a large mixing bowl, combine the chopped cauliflower, orange segments, parsley, and red onion.
Prepare the dressing by whisking together the olive oil, fresh orange juice, lemon juice, maple syrup, salt, and black pepper in a small bowl.
Pour the dressing over the salad and toss everything together until well coated.
Toast the sunflower seeds (optional) in a dry skillet over medium heat for 2-3 minutes, stirring often, until lightly golden and fragrant. Let them cool before sprinkling over the salad.
Serve immediately or let the salad chill in the refrigerator for 15 minutes to allow the flavors to meld. Enjoy!
Nutrition Facts
Calories |
224 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.9 g | 13% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 1.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 594 mg | 26% | |
| Total Carbohydrate | 31.7 g | 12% | |
| Dietary Fiber | 8.7 g | 31% | |
| Total Sugars | 18.6 g | ||
| Protein | 6.7 g | 13% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 123 mg | 9% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 1026 mg | 22% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
