This is a low-carb, vegan salad of roasted cauliflower, tomatoes, and mushrooms tossed with pumpkin seeds in a roasted mushroom vinaigrette. There's very little prep involved, with most of the time taken with roasting the veggies.
As a note, the vinaigrette includes a mushroom powder, and the post includes information on the nutritional benefits of mushrooms.
by Susan Pridmore
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Winter is a great time to use mushrooms in your dishes. Why? Because there's a fantastic selection of fresh ones in the market, and their shapes and sizes are a lot of fun to work with. And they're very healthy. Add them to casseroles or make this roasted mushroom salad. Or make an Easy Mushroom Soup.
And cauliflower goes with just about everything, and is perfect roasted and then tossed into a salad, like this Mediterranean Cauliflower Salad and this Winter Citrus Salad with Cauliflower, Olives & Feta.
👩⚕️ Are Mushrooms Healthy?
Absolutely.
Mushrooms are totally on trend right now. And for good reason. They’re loaded with nutrients we can all benefit from. First, they're a superfood. In fact, they are one of the most health-promoting foods on the planet, and have a potentially positive effect on health beyond basic nutrition.
Multiple studies reveal that mushrooms boost your immunity, possess anti-inflammatory benefits, promote gut health through improved digestion, and add cancer fighting antioxidants to your diet. Experiment with Porcini, Pioppino, Oyster, Lion’s Mane, Maitake, and Shiitake when you see them available.
They’re low calorie, low carb, vegan (obviously...), compatible with Whole30, Paleo, Gluten-Free and any other diet I can honestly think of. There’s even a Ted Talk on 6 ways mushrooms can save our planet.
🧅 Main Ingredients + Notes
The secret to faster and easier meals often lies in the ingredients. For example, store-bought options and ingredients you make ahead and save in the refrigerator can turn a dish that takes 60 (or more) minutes to make, into a 30 minute meal or less.
For the all of the ingredients, measurements and directions, go to the Recipe Card at the bottom of this post.
Roasted Cauliflower Salad
- Cauliflower
- Cherry tomatoes
- Oyster mushrooms
- Pumpkin seeds - I use spicy pepitas that I make and keep on hand. You can also purchase them already roasted with various spices.
- Baby spinach leaves - I purchase them pre-washed in plastic cartons at my market. Arugula is great in this salad too.
Roasted Mushroom Vinaigrette
- Oyster mushrooms
- Garlic
- Shallot
- Mushroom powder extract - there are a few brands out there now. I use FreshCap Ultimate Mushroom Complex. It's a blend of a variety of healthy mushroom powders.
- Sherry vinegar - or use red wine vinegar.
- Truffle oil - I use a white truffle oil in this dressing.
Disclosure: This post may contain affiliate links to products and foods I use in my kitchen. This means that at no additional cost to you, I will earn a commission if you click through and make a purchase. To view my entire storefront of recommended kitchen tools and equipment, check out my shop on Amazon.
🔪 Recommended Equipment
- Chef's knife
- Baking sheet - for roasting the cauliflower, tomatoes and mushrooms.
- Parchment paper - for lining the baking sheet.
- Large bowl - for mixing the salad
- Mini-chopper - for making the vinaigrette. (I use a mini-chopper that came with my immersion blender set, as linked.)
📝 Instructions Overview
Detailed instructions for making this warm cauliflower salad and vinaigrette are in the recipe card below, but here's a quick overview!
Step 1
Roast the veggies. Roast the cauliflower, mushrooms and tomatoes. I recommend roasting the mushrooms for both the salad and vinaigrette at the same time.
Step 2
Make the salad. Toss the roasted veggies (except the roasted mushrooms being reserved for the vinaigrette) with the remaining salad ingredients in a large bowl.
Step 3
Make the vinaigrette. Next, transfer the roasted mushrooms reserved for the vinaigrette to the container of a mini-chopper or small food processor. Add the remaining vinaigrette ingredients except the olive oil. Buzz the mini-chopper or food process a few times to chop the mushrooms and shallot.
Add extra virgin olive oil and whirl until you have a vinaigrette.
Dress the salad.
⏰ Tips to Simplify and Save Time
- Purchase cauliflower already separated into florets instead of a head of cauliflower.
- I recommend purchasing pre-washed baby spinach. If you buy the bundled spinach, you'll need to cut off the stems, and coarsely chop the leaves. Obviously, this takes longer than simply dumping a bunch of pre-washed spinach leaves into a bowl.
- Roast the veggies ahead of time. If you do this, re-warm them before tossing with the salad greens. This is a warm salad, and the warmth of the roasted veggies slightly wilts the spinach greens.
💡Ideas for Possible Variations
- If you want to make this salad into more of a dinner meal, add some cooked quinoa, roasted chickpeas, or sautéed chunks of tofu.
- Or if you can make these seasoned kale chips, and crumble them on top of this salad.
- Make air fryer mushrooms instead of roasting the oyster mushrooms in the oven.
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Roasted Cauliflower Salad with Mushroom Vinaigrette
Equipment
- baking sheet
- Mini chopper or small food processor
Ingredients
Roasted Cauliflower Warm Salad
- 2 heads of cauliflower, florets separated into bite-size chunks
- 1 pint cherry tomatoes, halved
- 3 ounces fresh oyster mushrooms
- 2 tablespoons extra virgin olive oil, divided
- 1 teaspoon kosher salt, divided
- ½ teaspoon paprika
- ½ teaspoon black pepper, divided
- ½ cup spicy pumpkin seeds
- 2 5-ounce bags of fresh, prewashed babay spinach leaves
Roasted Mushroom Vinaigrette
- 3 ounces fresh oyster mushrooms, coarsely chopped
- 1 large garlic clove, minced
- ½ large shallot, minced (a little more than 2 tablespoons)
- 3 teaspoons Mushroom Powder made by FreshCap Mushrooms
- 1 teaspoon kosher salt
- ¼ teaspoon black pepper
- ¼ cup sherry vinegar
- ¾ cup extra virgin olive oil, divided
- 1 teaspoon truffle oil, optional
Instructions
Roasted Cauliflower Warm Salad
- Preheat the oven to 400˚F, and line two baking sheets with parchment paper. Toss the cauliflower florets with 1 tablespoon olive oil, ¾ teaspoon salt, all of the paprika, and ¼ teaspoon black pepper. Arrange the cauliflower on 1 ½ baking sheets.
- Toss the halved tomatoes and the oyster mushrooms for both the salad and the vinaigrette in the remaining olive oil. Dust with salt and pepper. Arrange on the other half of the baking sheet with the cauliflower. Pro-tip: Keep the types of veggies on the baking sheet separate from each other, as they have different roasting times.
- Roast the tomatoes and mushrooms for 15 minutes, remove and set aside. The mushrooms should be lightly crisped. Reserve 3 ounces of the roasted mushrooms for the vinaigrette.Continue to roast the cauliflower for an additional 20 minutes, or until tender and lightly browned.
- In a large bowl, toss the roasted vegetables (except the mushrooms reserved for the vinaigrette), pumpkin seeds, and baby spinach together. The heat of the roasted vegetables will cause the spinach to wilt. Dress with the Roasted Mushroom Vinaigrette (recipe below) just before serving.
Roasted Mushroom Vinaigrette
- Add the reserved roasted mushrooms, garlic, shallot, mushroom powder, salt, pepper, and sherry vinegar to the smallest bowl of a food processor or mini-chopper, fitted with a metal blade. Whirl until the mushrooms are well chopped.
- Add the olive oil, while running the food processor. If that's not possible because of the the design of the processor you're using, add it all at once and then give it a few whirls.
- The vinaigrette can be made ahead and refrigerated for up to 2 weeks.
Notes
Nutrition
Some affiliate links are included in this post. These help support my blog without costing you anything extra.
Rita
I get fresh mushrooms at my local farmers market, and today bought another "bag" if dried porcini mushrooms. They're grown in California (Far West Fungi). They are so versatile and add wonderful background flavor to my Italian farro and cannellini bean soup. I crumble them by hand and freeze until ready to use. Yumm.
The Wimpy Vegetarian
Yum!!! I need to grab some lunch, and wish it was your soup! I am a huge fan right now of mushrooms and am adding them to so many things. And with this powder, I can be even more flexible!
Elda Gray
I love mushrooms and am excited to learn more about these powders and how to use them. This cauliflower recipe will be tried tonight for dinner.
The Wimpy Vegetarian
Yay!! I hope you like the cauliflower recipe - and good luck in the raffle!
Toni Neubauer
Cordyceps have made Bhutanese yak herders into very rich landowners and the high prices have even created a border problem with China. The Bhutanese yak herders used to populate the border areas with China, keeping the Chinese on their side. In addition to herding their yaks, they would harvest the mushrooms. As cordyceps became more and more popular and the prices skyrocketed, these herders became extremely rich. Rather than herd yaks, they bought houses in the warmer areas of the country and settled there. That has left much of the boarder area empty of Bhutanese, and Chinese have started crossing over to harvest these miracle mushrooms, creating a political problem between the two countries. The mushrooms and products made from them are one of Bhutan's up and coming products. I can't wait to try the powder made from these and other mushrooms.
The Wimpy Vegetarian
Thank you so much for your lovely, informative comment! You are a very experienced traveler in that area of the world. You're entered in my raffle!!
Jeffery M Morgan
This is indeed a very healthy and yummy recipe. Thanks for sharing.
The Wimpy Vegetarian
If you'd like to be entered in the raffle for two of FreshCap's mushroom powders, just comment on why you'd like to try them! Thanks for commenting!!
Jeffery M Morgan
My pleasure, welcome. Looking at the raffle. Thanks.
jacquie astemborski
\ have a hard time sourcing a variety of fresh mushrooms so i'm very interested in trying this product.
The Wimpy Vegetarian
I know what you mean. My local markets don't carry much beyond baby bellas. I have to drive down the mountain to Reno to find anything else at all, and my selection is still fairly limited compared to what I used to find in the Bay Area. I've got you in the raffle! Good luck!!
The Wimpy Vegetarian
Jacquie - you won the drawing to get a free package of Lions Mane and Thrive mushroom powders sent to you!!! Please send me an email at [email protected] so I can get your mailing address!!
Gaétane Courchesne
will try this product. It should enhance fresh mushroom soups!
The Wimpy Vegetarian
I definitely agree. In fact, I've found that it tends to deepen the flavors of squash soups too. It's subtle, but that's my experience.
Tac
I can't tell you how many times fresh mushrooms have gone bad in my fridge. It's sad and shameful. I love them and appreciate their nutritional value but being single, I can't always make it through a carton. Whether it's changes in plans, lack of ideas or several friends not caring for them, I quit buying them except for specific recipes I'm about to make. How wonderful it would be to have the powdered on hand. All the taste and benefits without the waste.
The Wimpy Vegetarian
Oh my goodness, me too! I have thrown out ruined mushrooms more times than I'd like to admit. I think you'll appreciate this powdered version. It's ideal for people like you and me! Good luck in the raffle!
Kathlee
I love mushrooms and had never heard of mushroom powder. I would love to give it a try.
The Wimpy Vegetarian
Neither had I! But now I'm using it every day! Good luck in the raffle!
Lea
I love mushrooms and would love to learn about using dried and powdered forms. This recipe looks delicious!
The Wimpy Vegetarian
What's really wild is I'm not a gigantic fan of mushrooms. I'm fine with them, but not crazy over the moon like some of my friends. But now I can get all the benefits of mushrooms every single day.
Nancy Koch
Great salad I tried it with porcini powder which I use and love. Glad to know there are other mushroom powders and how to use them. Thanks for all the information and good recipes
The Wimpy Vegetarian
Thanks so much! And I'm thrilled that you made the cauliflower salad! The great thing is it uses things most people have in the refrigerator! No unusual ingredients 🙂 I'll bet it was great with the porcini powder!
Taylor @ Food Faith Fitness
I love cauliflower anything and this sounds out of this world! I need to find that mushroom powder!
The Wimpy Vegetarian
I'm committing myself to a healthier diet in 2019 and this mushroom powder by FreshCap is part of it! and yes, I love cauliflower anything too!!!
Charlie
I use dried mushrooms all the time.
A lot of times I grind them down to powder to add to different things.
This product saves me that extra step.
Would love to try them all!
The Wimpy Vegetarian
I'm a convert, and plan to be using them all kinds of ways now!
Isabella
I love how fresh and unique this is! And the dressing looks TO DIE FOR!
The Wimpy Vegetarian
Thanks so much!! A friend made the dressing a couple of nights ago, and doubled it because she likes it so much! I'm using it on all kinds of things.
Toni | Boulder Locavore
Such a healthy and flavorful meal!
The Wimpy Vegetarian
It's definitely dinner for me 🙂 Thanks so much!!
Juanita Colucci
I had never thought of roasting mushrooms. What a difference roasting mushrooms made to the flavor!
I am 66 years old and starting to have a bit of trouble with my short-term memory. I have been looking into the benefits of various herbs to help with this. Research into Lion's Mane looks promising. I read of one study where the lab induced Alzheimer's in rats, then fed them Lion's Mane. Adding Lion's Mane to their diet repaired their tiny rat brains. Perhaps it will do the same for me.
The Wimpy Vegetarian
I'm so sorry you're having a some short-term memory problems. And I really appreciate your mentioning the Alzheimer's study!! My mother diet with early onset Alz, and my father had Parkinsons's with Alz-like dementia. I'm using the Lion's Mane in my cocoa or coffee every day now!
Kathy
Your salad and salad dressing with the mushroom powder sounds amazing! I can't wait to try it!! Thank you for sharing!!
The Wimpy Vegetarian
Thanks so much! I hope you like it!!!
Ronda Fullenwider
I have always loved mushrooms but have evolved significantly since those cans of grayish cream of mushroom soup I slurped as a child. I'm now on a fascinating journey healing cancer. It turns out mushrooms are everywhere and their healing powers are nothing short of miraculous ! Our bodies are inherently wise and want to be well. Mushrooms are one of nature's most powerful allies when it comes to health and happiness. I stir FreshCaps Turkeytail powder into green tea every morning to support my immune system. If there's anything better than mushroom meals maybe it's mushroom medicine ! Please enter me in the raffle and thanks for this awesome shroom site !
The Wimpy Vegetarian
I'm so sorry you're facing down cancer. I can tell you have a fabulous attitude, and that's a powerful thing. Much luck to you - and mushrooms. I definitely need to try Turkeytail for immunity. I've had some injuries and not able to do much while my body heals, so I need that as well. Thanks so much for this tip!!
Brenda
What a beautiful salad. I'm always looking for new ways to eat both cauliflower AND spinach. LOVE.
The Wimpy Vegetarian
Oh gosh me too! Thanks so much!!
Micheal
I am very satisfied with the Mushroom powders from NaturaPlaza. https://www.naturaplaza.com/superfoods/mushroom-powders