The Washington Post

Super Crunchy Salad

Super Crunchy Salad 6.000

Tom McCorkle for The Washington Post; food styling by Gina Nistico for The Washington Post

Nourish Jun 16, 2022

This colorful, crunchy salad, made with a base of cauliflower rice, which you can buy prepared or make yourself, is a refreshing alternative to a slaw at a summer cookout or picnic, and it holds up well in the refrigerator for an instantaneous meal with some protein added.

Total time: 20 mins

Make Ahead: The salad may be assembled, minus the toasted sunflower seeds, up to 2 days in advance of serving; refrigerate until ready to serve.

Storage Notes: Refrigerate leftovers for up to 2 days.


When you scale a recipe, keep in mind that cooking times and temperatures, pan sizes and seasonings may be affected, so adjust accordingly. Also, amounts listed in the directions will not reflect the changes made to ingredient amounts.

Tested size: 6 servings; makes 4 1/2 cups

  • 1/2 cup raw unsalted sunflower seeds
  • 3 cups (8 ounces) fresh riced cauliflower (store-bought or from 1/2 head cauliflower, see NOTE; do not use frozen)
  • 1 cup chopped fresh flat-leaf parsley leaves
  • 1 red bell pepper, finely diced
  • 1/2 cup finely diced, peeled kohlrabi, broccoli stems or celery
  • 1/3 cup finely diced red onion
  • 1/4 cup extra-virgin olive oil
  • 3/4 teaspoon finely grated lemon zest
  • 1/4 cup fresh lemon juice
  • 1/2 teaspoon fine salt
  • 1/2 teaspoon freshly ground black pepper


In a small dry skillet over medium-high heat, toast the sunflower seeds, tossing frequently, until golden and fragrant, 3 to 5 minutes. Transfer to a small bowl and let cool completely.

In a large bowl, toss together the riced cauliflower, parsley, bell pepper, kohlrabi, onion, oil, lemon zest and juice, salt and pepper. (If not serving right away, refrigerate in an airtight container.)

When ready to serve, stir in the toasted sunflower seeds.

NOTE: To rice cauliflower, cut the half-head of cauliflower into two or three large pieces, each with some stem attached. Holding each piece by the stem, grate the top part of the cauliflower on the large holes of a box grater to form rice-like pieces, until you have about 3 cups Alternatively, you can cut the half cauliflower into florets, removing as much of the stem as possible, and grate the florets in a food processor using the grater attachment. Save the stems and any remaining cauliflower for another use.

Recipe Source

From cookbook author and registered nutritionist dietitian Ellie Krieger.

Tested by Olga Massov.

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Nutritional Facts

Calories per serving (3/4 cup): 172

% Daily Values*

Total Fat: 15g 23%

Saturated Fat: 2g 10%

Cholesterol: 0mg 0%

Sodium: 216mg 9%

Total Carbohydrates: 8g 3%

Dietary Fiber: 4g 16%

Sugar: 3g

Protein: 4g

*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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