Maple Lime Charred Cauliflower Salad
A charred cauliflower salad tossed together with a maple lime vinaigrette and layered with herbs and crispy lentils. Hearty, fiber-packed, and ready to take center stage on the table.
I hate that salads are looked down on for a number of reasons. It is the most common thing heard when you think of a diet or god forbid, “healthy” eating. But what if a salad could be something more. What if it was the thing you looked forward to eating the most. That is the way I approach my salads. Because, if I’m going to eat that salad, I better enjoy it too! It’s what we all deserve.
Why You’ll Love This Maple Lime Charred Cauliflower Salad
- A tasty way to get multiple plant points. Plant points refers to a quantitative system that tracks how many different plant foods you eat in a week. The recommendation is 30 different plants to help support a diverse and healthy gut microbiome. This salad alone helps you hit 9 of those plant points!
- Fiber forward. Layering in hearty components like seeds and lentils helps make this fiber-rich and more satisfying than the average salad.
- Layered with flavor. Salads are usually an afterthought because they aren’t well seasoned. This salad shows you how to season your veggies at every stage of prepping to make sure every bite is as delicious as the last.
Key Ingredients and Substitutions
- Cauliflower: In photos and video, you will notice that my cauliflower looks different. I happened upon some Chinese style cauliflower at HMart that has longer and thinner stems, almost like broccolini. I find this cauliflower really holds up well in texture after roasting. Regular cauliflower works too!
- Kale: Curly kale or lacinato kale can work for this recipe. To minimize chopping, you can also try the Trader Joe’s Cruciferous Crunch mix which includes cleaned and shredded winter greens. If not a fan of kale or looking to minimize roasting, opt for tossing this salad together with arugula.
- Lentils: To save time, I recommend using canned lentils. I like the canned ones from Rienzi or the pre-cooked pouches from Trader Joe’s. You may also find other canned or pre-cooked brands in store, so keep an eye out!
- Lime: Fresh lime is preferred, so you can use the zest and juice.
- Shallot: You can also use 1/4 cup of a chopped yellow or red onion.
- Nutritional Yeast: Optional, but a great way to add some extra umami flavor to the salad. Alternatively, just increase the amount of seasoning you used to taste.
- Seasonings: I used a combination of onion powder, garlic powder, thyme, and coriander when seasoning my veggies. Feel free to use your favorite seasoning blend or increase or decrease the amounts provided to fit your preference.
- Sesame Seeds: Can be swapped for sunflower seeds or more pumpkin seeds.
- Pumpkin Seeds: If you don’t have a nut allergy, you can swap for a different nut like chopped almonds or pistachios.
- Cilantro: This is just my preference. Alternatively, try this with chives or parsley if not a fan of cilantro.
How to MakeMaple Lime Charred Cauliflower Salad
For the lentils: Transfer lentils to a parchment lined tray and toss together with oil, garlic powder, onion powder, coriander, and a generous pinch of salt. Spread out in a single layer and bake on the bottom rack for 15 minutes. Toss, spread back out in an even layer then bake for an additional 5-8 minutes. The lentils should be mostly crispy, but they will continue to crisp up as they cool outside of the oven.
For the kale: Add to a parchment lined baking tray with thyme, onion powder, oil, and a generous pinch of salt. Massage the seasoning into the kale then spread them out evenly on the tray. Bake on the middle rack for 5 minutes, toss, then bake again for 3-5 minutes to properly wilt and crisp around the edges.
For the cauliflower: Cut cauliflower into 1 inch florets. Place on the last baking tray with the nutritional yeast, coriander, and a generous pinch of salt. Drizzle the tray with 1 1/2 tbsp oil then toss to coat. Spread out into a single layer and roast on the bottom rack for 20 minutes, or until the cauliflower bottoms have browned.
TIP: If using regular cauliflower, you will want to flip your cauliflower florets after the 20 minute mark and allow them to roast for an additional 5-10 minutes to further develop their caramelized edges.
Cook some aromatics: Between roasting, heat up oil in a small sauce pan and add the shallot and garlic cloves. Stir occasionally until golden, about 3 minutes. Remove from heat and allow to cool.
Blend the dressing: Transfer the shallot and garlic to a blender cup with mustard, lime zest and juice, vinegar, maple syrup and a generous pinch of salt. Blend on high until completely smooth. Add the cilantro leaves, and pulse a few times until it is evenly minced throughout the dressing. Taste the dressing and adjust the flavors to your liking.
Assemble the salad: Combine the kale and cauliflower on one tray. Add the cilantro, pumpkin seeds, sesame seeds, half the lentils, and half the dressing. Toss the salad to evenly coat then divide between bowls. Top each bowl with more lentils and dressing as desired, then enjoy!
Expert Tips
- Use dark colored sheet pans for easier caramelization. Darker pans conduct more heat, which means you will get more caramelization and browning from your veggies.
- For even roasting, spread your veggies out enough that there is a little space between each piece. This will ensure that your veggies have direct contact with the pan to properly caramelize when roasted.
- To make roasting more efficient, start by roasting your cauliflower because this will take the longest amount of time. While the cauliflower is roasting, set up the tray of lentils and pop that in when you flip the cauliflower. The kale takes the shortest time to roast, so place that in when you toss the lentils.
- More time saving tips. Use a bag of cauliflower florets, to minimize chopping. You can also skip roasting the lentils and kale. The lentils can be seasoned and tossed with a little oil then mixed into the salad. When I don’t want to wash or cut kale I will buy the cruciferous mix from Trader Joe’s and massage that with a little salt, oil, and lemon juice until it has softened and shrunk in size.
- Adjust the dressing as desired. If too thick, blend in 1-2 tbsp of cold water to thin it out. Too tangy, add a little more maple syrup to balance it. If tasting bland, add a little more salt to really highlight your seasonings.
Storage Recommendations
Toss the greens, cauliflower, seeds and cilantro together on the pan without the dressing. Store the undressed salad and dressing in separate airtight containers in the fridge for up to 4 days. The lentils should be stored on the countertop for up to 4 days in a glass container with a loosely fitted lid to allow some air circulation.
Nutrition Addition Recommendations
This salad provides plenty of dietary fiber, complex carbohydrates, protein, and healthy fats. You can always further enhance the nutrition of this salad with the following suggestions:
- Serve with a wild grain rice blend, quinoa, or this edamame cilantro lime rice for more fiber and plant points
- Up the protein by tossing this with some marinated tofu or sliced up vegan sausage
- Stuff inside a baked sweet potato for a boost of antioxidants like betacarotene
Watch Me Make This Recipe
Recipe videos provide a general idea for recipe preparation. Please read the full recipe instructions and notes for the most accurate recipe results.
More Hearty Salads to Try
- Peanut Hoisin Roasted Carrot Salad
- Garlic Sage Toasted Quinoa Salad
- Caramelized Lemon Shredded Squash and Kale Salad
- Jammy Fig Balsamic Shredded brussels Sprout Salad
- Orange Chipotle Honeynut Cabbage Salad
If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.
Print
Maple Lime Charred Cauliflower Salad
- Prep Time: 20 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour 5 minutes
- Yield: 3–4 servings 1x
- Category: Salad
- Method: Roasting
- Cuisine: American
- Diet: Vegan
Description
A charred cauliflower salad tossed together with a maple lime vinaigrette and layered with herbs and crispy lentils. Hearty, fiber-packed, and ready to take center stage on the table.
Ingredients
- Kosher salt
- Olive oil or avocado oil for roasting
- 1/4 cup roasted pumpkin seeds
- 2 tbsp toasted sesame seeds
- 1/3 cup cilantro leaves, roughly chopped
Crispy Lentils
- 1, 15oz can French lentils, drained and rinsed
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp ground coriander
Roasted Kale
- 1 bunch kale, ribs and stems removed, leaves torn into 1 inch pieces
- 2 tsp fresh thyme leaves or 1/2 tsp dried thyme
- 1 tsp onion powder
Charred Cauliflower
- 1 head of cauliflower (1 pound cauliflower)
- 1 tbsp nutritional yeast
- 1 tsp onion powder
- 1 tsp ground coriander
Maple Lime Dressing
- 3 tbsp olive oil
- 1 small shallot, peeled and cut in half
- 3 garlic cloves, peeled and lightly crushed
- Zest and juice of 1 lime
- 1 tbsp white wine vinegar
- 1 tbsp maple syrup
- 1 tsp dijon mustard
- 3 tbsp cilantro leaves
Instructions
- Preheat oven to 425F. Line 2 baking trays with parchment paper and brush 1 additional baking tray with oil to coat.
- For the lentils: Transfer the lentils to a parchment lined baking tray. Add 1 tbsp of oil along with the garlic powder, onion powder, coriander, and a generous pinch of salt. Toss the lentils to coat evenly then spread them out in a single layer on the tray. Bake on the bottom rack for 15 minutes. Give the lentils a toss, spreading them back out in an even layer then bake for an additional 5-8 minutes. The lentils should be mostly crispy, but they will continue to crisp up as they cool outside of the oven.
- For the kale: Make sure to dry your kale well before transferring to the 2nd parchment lined baking tray. Top with the thyme, onion powder, 1 tbsp of oil, and a generous pinch of salt. Massage the seasoning into the kale leaves to evenly coat then spread them out evenly on the tray. Bake on the middle rack for 5 minutes, give the kale a toss, then bake again for 3-5 minutes to properly wilt and lightly crisp around the edges.
- For the cauliflower: Cut the cauliflower into 1 inch florets or thinly slice the florets into 1/4 inch slabs. Place on the last baking tray with the nutritional yeast, coriander, and a generous pinch of salt. Drizzle the tray with 1 1/2 tbsp oil then toss to coat (use additional oil as needed). Spread everything out into a single layer to make sure each floret has equal contact with the pan. Roast on the bottom rack for 20 minutes, or until the cauliflower bottoms have browned and the top of the florets start to show signs of charring. If using regular cauliflower, you will want to flip your cauliflower florets after the 20 minute mark and allow them to roast for an additional 5-10 minutes to further develop their caramelized edges.
- Cook some aromatics: Between roasting, heat up the 3 tbsp of oil in a small saucepan over medium-low heat. Add the shallot and garlic cloves, stirring occasionally until golden, about 3 minutes. Remove from heat and allow to cool for 3-5 minutes.
- Blend the dressing: Transfer the shallot and garlic to a blender cup with the mustard, lime zest and juice, vinegar, maple syrup and a generous pinch of salt. Blend on high until completely smooth. Add the cilantro leaves, and pulse a few times until it is evenly minced throughout the dressing. Taste the dressing and adjust the flavors to your liking.
- Assemble the salad: Transfer the baked kale to the tray with cauliflower. Add the cilantro, pumpkin seeds, sesame seeds, half the lentils, and half the dressing. Toss the salad to evenly coat then divide between bowls. Top each bowl with more lentils and dressing as desired, then enjoy!
Notes
Use dark colored sheet pans for easier caramelization. Darker pans conduct more heat, which means you will get more caramelization and browning from your veggies.
For even roasting, spread your veggies out enough that there is a little space between each piece. This will ensure that your veggies have direct contact with the pan to properly caramelize when roasted.
To make roasting more efficient, start by roasting your cauliflower because this will take the longest amount of time. While the cauliflower is roasting, set up the tray of lentils and pop that in when you flip the cauliflower. The kale takes the shortest time to roast, so place that in when you toss the lentils.
More time saving tips. Use a bag of cauliflower florets, to minimize chopping. You can also skip roasting the lentils and kale. The lentils can be seasoned and tossed with a little oil then mixed into the salad. When I don’t want to wash or cut kale I will buy the cruciferous mix from Trader Joe’s and massage that with a little salt, oil, and lemon juice until it has softened and shrunk in size.
Adjust the dressing as desired. If too thick, blend in 1-2 tbsp of cold water to thin it out. Too tangy, add a little more maple syrup to balance it. If tasting bland, add a little more salt to really highlight your seasonings.
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