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Roasted Cauliflower & Arugula Salad with Pomegranate & Pine Nuts – DASH Diet Recipe

This nutrient-rich salad is a perfect addition to a DASH diet meal plan, featuring roasted cauliflower for a satisfying crunch, balanced with the sweetness of pomegranate seeds and the nuttiness of toasted pine nuts.
Cumin adds a subtle warmth, while fresh arugula provides a peppery contrast, making this dish both flavorful and heart-healthy.
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Prep Time 20 minutes
Cook Time 20 minutes
Course Salad
Cuisine Middle Eastern
Servings 4
Calories 190 kcal

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

DASH Diet Benefits: This salad is low in sodium, high in potassium, and rich in fiber, making it an excellent choice for blood pressure management and heart health.
Protein Boost: For a more filling meal, top with grilled chicken, sautéed tofu, or canned tuna (all DASH-friendly options).
Make-Ahead Tip: The cauliflower can be roasted in advance and stored in the fridge for up to 3 days for quick assembly.

Nutrition

Serving: 1gCalories: 190kcalCarbohydrates: 16gProtein: 6gFat: 14gSaturated Fat: 2gSodium: 210mgPotassium: 850mgFiber: 6gSugar: 7gCalcium: 110mg
Keyword anti-inflammatory salad, Arugula and pomegranate salad, dash diet, DASH diet cauliflower salad, Heart-healthy roasted cauliflower, low-sodium salad recipes, Mediterranean-inspired DASH recipe
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