Looking for a fresh and flavorful way to enjoy more vegetables? This roasted cauliflower and arugula salad is a perfect combination of crunchy, sweet, and savory elements.
The caramelized cauliflower, spicy arugula, and nutty pine nuts come together in a dish that is not only delicious but also supports a healthy lifestyle.
If you’re following the DASH diet or simply looking for a nutritious meal, this salad is packed with essential nutrients and vibrant flavors.
Why This Salad Is a Great Choice
This dish is a powerhouse of nutrition. Roasted cauliflower provides fiber and antioxidants, while arugula offers a peppery kick with an abundance of vitamins A and K.
Pomegranate seeds add a touch of sweetness and are rich in polyphenols, known for their heart-healthy benefits. Pine nuts bring in healthy fats, making this salad satisfying and balanced.
If you’re following the DASH diet, this salad fits right in. Designed to support heart health, the DASH diet emphasizes vegetables, healthy fats, and nutrient-dense foods.
With its combination of fiber, healthy fats, and plant-based protein, this dish aligns perfectly with those principles.
Tips for the Best Flavor
For the best results, roast the cauliflower until golden brown. This enhances its natural sweetness and gives the salad a deeper flavor. Tossing the cauliflower halfway through cooking ensures even roasting.
If you like extra crunch, toast the pine nuts in a dry pan for a minute or two before adding them to the salad.
Arugula provides a fresh contrast to the warm cauliflower, but you can experiment with other greens as well. Baby spinach or mixed greens work just as well if you prefer a milder taste.
Ways to Customize the Recipe
This salad is versatile and can be modified to suit different dietary needs:
- Make it heartier – Add grilled chicken, sautéed tofu, or canned tuna for extra protein.
- Go dairy-free – The salad is naturally dairy-free, but if you want extra creaminess, try adding avocado.
- Boost the crunch – Swap pine nuts for toasted almonds or walnuts.
- Add a dressing – A lemon vinaigrette complements the flavors beautifully, but a tahini-based dressing can add richness.
Why This Dish Works for the DASH Diet
The DASH diet focuses on reducing sodium while increasing the intake of potassium, magnesium, and calcium. This salad delivers on all fronts.
Cauliflower is naturally low in sodium but high in potassium, while arugula contributes calcium and magnesium. The combination of healthy fats from olive oil and pine nuts helps keep meals satisfying without excess salt.
For those managing blood pressure, this salad is a great option. It delivers bold flavors without the need for added salt, thanks to the cumin, black pepper, and pomegranate seeds, which add natural sweetness and depth.
Serving Suggestions
This salad is perfect as a light lunch or side dish. Pair it with a lean protein, such as grilled salmon or chickpeas, for a complete meal.
It also works well as part of a larger Mediterranean-inspired spread, served alongside hummus, whole grain pita, or roasted vegetables.
If you’re meal-prepping, roast the cauliflower in advance and store it separately. When ready to serve, toss everything together with fresh arugula and a drizzle of olive oil.
Roasted cauliflower and arugula salad with pomegranate and pine nuts is a simple yet impressive dish that brings together nutrition and flavor.
Roasted Cauliflower & Arugula Salad with Pomegranate & Pine Nuts – DASH Diet Recipe
Equipment
- Baking sheet
- Parchment paper or foil
- Large mixing bowl
Ingredients
- 1 head cauliflower trimmed and cut into 1-inch florets
- 2 tablespoons extra-virgin olive oil plus more for drizzling (optional)
- 1 teaspoon ground cumin
- ½ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- 5 ounces arugula
- ⅓ cup pomegranate seeds
- ¼ cup pine nuts toasted
Instructions
- Preheat the oven to 425°F. Prepare a baking sheet by lining it with parchment paper or foil.
- Season and roast the cauliflower: In a large bowl, toss the cauliflower florets with olive oil, cumin, salt, and black pepper until evenly coated. Spread them in a single layer on the baking sheet and roast for about 20 minutes, stirring halfway through for even browning.
- Assemble the salad: Distribute the arugula among four plates. Evenly divide the roasted cauliflower over the greens, followed by pomegranate seeds and toasted pine nuts.
- Serve with a drizzle of extra olive oil or a DASH-friendly lemon vinaigrette for an extra layer of flavor.
Notes
Nutrition
Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.