You’ll love these roasted Cauliflower Chickpea Bowls! Spiced cauliflower and chickpeas served over Moroccan rice with spinach, almonds, and pomegranate seeds. A tasty wholesome dinner bursting with flavor! Vegan-adaptable.

You'll love these roasted Cauliflower Chickpea Bowls! Spiced cauliflower and chickpeas served over Moroccan rice with spinach, almonds, and pomegranate seeds. A tasty wholesome dinner bursting with flavor! Vegan-adaptable.

Here’s a tasty dinner we think you’ll like: Moroccan Cauliflower Chickpea Bowls! Moroccan spiced veggies roast on a sheet pan in the oven while Moroccan rice simmers on the stove. Make the sauce and assemble the bowls and dinner is ready!

Love bowls? We have so many delicious healthy bowls to choose from!

What You’ll Need (ingredients)

  • Cauliflower: cut into florets
  • Chickpeas: drained, rinsed, patted dry
  • Onion: red onion or sweet onions, sliced into ½-inch thick rings or wedges
  • Spices: salt, garlic powder, black pepper, brown sugar, cumin, cinnamon, coriander, cloves and ground ginger. One cinnamon stick for the rice- optional.
  • Moroccan Rice – seasoned basmati rice (white or brown) with currants or raisins (or feel free to sub other grains; quinoa, millet, farro.) Make our Moroccan Rice!
  • Baby Spinach (or other greens)
  • Garnishes: Pomegranate seeds, toasted almonds, herbed yogurt sauce.
seasoning a chickpea bowl

Moroccan Bowls (instructions)

Step one: Preheat the oven and start the Moroccan Rice. Season water with spices, bring to boil, add the basmati rice (and raisins if using) and simmer covered on low heat, until tender.

Step Two: Roast the veggies. Place the cauliflower, chickpeas and onion on a parchment-lined sheet pan. Drizzle or spray with olive oil. Mix the spice blend together and sprinkle over the veggies. Bake for 20 minutes or until cauliflower is tender and slightly caramelized.

Step three: Make the Herby Yogurt Sauce.

Step four: Assemble the Bowls! Divide the Moroccan rice among bowls and top with baby spinach. Add the roasted veggies, drizzle with yogurt sauce, and garnish with toasted almonds and pomegranate seeds.

Moroccan Cauliflower Chickpea Bowls with Basmati rice and yogurt sauce.

Storage and Meal Prep

The roasted veggies, Moroccan rice and yogurt sauce will keep up to 3 days in the refrigerator and can also be made up to 3 days ahead. The rice can be frozen for up to 3 months.

Health Benefits of Chickpeas

Chickpeas, also known as garbanzo beans, are delicious and packed with several health benefits. Here are some of the health benefits of chickpeas:

  1. Rich in fiber: Chickpeas are an excellent source of dietary fiber, which helps promote healthy digestion, regulate blood sugar levels, and support weight management by increasing feelings of fullness.
  2. Plant-based protein: Chickpeas are a great source of plant-based protein, making them a valuable addition to vegetarian and vegan diets. Protein is essential for building and repairing tissues, supporting muscle health, and maintaining a strong immune system.
  3. Heart-healthy: The high fiber and low glycemic index content of chickpeas contribute to heart health. They help in reducing LDL (bad) cholesterol levels and lowering the risk of heart disease.
  4. Regulates blood sugar: The complex carbohydrates in chickpeas are digested slowly, causing a gradual rise in blood sugar levels. This helps in preventing blood sugar spikes and promotes stable energy levels.
  5. Promotes weight management: Due to their high fiber and protein content, chickpeas can make you feel fuller for longer periods, reducing cravings and overeating. Including chickpeas in meals can aid in weight management and may help prevent weight gain.

Hope you enjoy these bowls….let us know what you think in the comments below!

xoxo

Sylvia

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You'll love these roasted Cauliflower Chickpea Bowls! Spiced cauliflower and chickpeas served over Moroccan rice with spinach, almonds, and pomegranate seeds. A tasty wholesome dinner bursting with flavor! Vegan-adaptable.

Moroccan Cauliflower Chickpea Bowls

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Description

You’ll love these roasted Cauliflower Chickpea Bowls! Spiced cauliflower and chickpeas served over Moroccan rice with spinach, almonds, and pomegranate seeds. A tasty wholesome dinner bursting with flavor! Vegan-adaptable.

Ingredients

Units

Moroccan Rice

  • 1 cup basmati rice– white basmati rice cooks in 20 minutes (vs. brown basmati rice: 40 mins)
  • 1 1/2 cups water (or 1 3/4 cups if using brown basmati rice – see package directions)
  • 1 cinnamon stick (or 1/2 teaspoon ground cinnamon)
  • 1/2 teaspoon cumin
  • 1/2 teaspoon salt
  • 1/4 cup raisins or dried currants

Roasted Veggies

  • 1/2 head cauliflower, cut into florets ( or feel free to cook the whole thing and use leftovers for lunch)
  • 1 can chickpeas, drained, rinsed, patted dry
  • one onion, sliced
  • 2–3 tablespoons olive oil

Moroccan Spice Blend

  • 1 teaspoon salt
  • 1 teaspoon garlic powder
  • 1/2 teaspoon cracked black pepper
  • 1/2 teaspoon brown sugar, optional
  • 1 teaspoon cumin
  • 1 teaspoon coriander
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon ground cloves
  • 1/4 teaspoon ground ginger

Herby Yogurt Sauce

  • 1 cup plain yogurt or coconut yogurt
  • 1 cup Italian parsley or cilantro (a combination is nice)
  • 1 garlic clove, grated
  • 1 teaspoon coriander (or cumin)
  • 1/2 teaspoon paprika or smoked paprika
  • 1/4 teaspoon salt

Bowl additions

  • 3 cups baby spinach
  • 1/2-3/4 cup pomegranate seeds
  • 1/4 cup toasted slivered almonds.

Instructions

  1. Preheat oven to 425F.
  2. Start the Rice. In a medium pot, place water, spices and salt to boil. Rinse the rice, drain it, and add it to boiling water. Cover, lower heat to simmer. White basmati rice rice will take 20 mins and brown rice will take 40 mins. See notes. 
  3. Prep the veggies. Cut cauliflower and onion and place them along with drained chickpeas, on a parchment lined sheet-pan. Drizzle all with olive oil.  Mix together the spice blend in a small bowl and sprinkle with the spice blend.  Give things a little toss. 
  4. Bake in the oven for 20-25 minutes. Check, toss, and cook for 5 more minutes if necessary. See notes. 
  5. Make the Herby yogurt sauce. Mix ingredients together in a medium bowl. If you want it thinner, add a splash of water or olive oil to achieve desired consistency. 
  6. Assemble the bowls. Divide rice among bowls. Top with a handful of baby spinach. Add warm roasted cauliflower, onions, and chickpeas. Top with a drizzle of yogurt sauce, fresh pomegranate seeds, and almonds. 

Notes

Basmati Rice: Liquid /Rice ratios and cooking times may vary depending on what type of basmati rice you are using. Always read the package directions and adjust. 

Protein: You can add chicken breast to the sheet pan ( brush with olive oil and season with the spice blend). Small chicken breasts will cook in about 20 minutes at 425F. If they are big, they will take longer. Thighs will take longer still, especially bone-in, skin on. …and you may want to cook them in a separate baking dish, so you can pull the veggies out sooner.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 502
  • Sugar: 7.3 g
  • Sodium: 1017.3 mg
  • Fat: 16.2 g
  • Saturated Fat: 3.1 g
  • Carbohydrates: 75.3 g
  • Fiber: 10.1 g
  • Protein: 16.5 g
  • Cholesterol: 6.2 mg

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Comments

  1. This is the most amazing recipe! I’ve made it twice now – it’s easy, fast and delicious. I made it for company last night and it was a huge hit. The flavours are warm and wonderful and the yogurt dressing brings it all together. I didn’t have pomegranate seeds but substituted chopped dried apricots as I’ve used that in other Moroccan recipes. Bonus: it works well as leftovers and I’ve added the leftover rice to a curried lentil soup!

    Reply

  2. What a lovely recipe; easy to follow and mouthwateringly delicious. I had some veggies to use up and no cauliflower so used your roasted Brussels sprouts recipe along with roasted peppers and asparagus. Just delicious!

    Reply

  3. This was delicious! I did not have cauliflower so roasted what I had – pumpkin and Brussels sprouts. In summer I’ll try swapping it with aubergine, peppers, and courgette. Very flexible! Hubby had it with harissa salmon.

    Reply

  6. This looks delish and I’m wanting to make it but I’m wondering about the amount of sodium. Is that correct? I don’t see any ingredient that would account for that much sodium.

    Reply

  7. Delicious, thank you! What is your tip to get the chick peas crunchy? Mine were a tad more soft than crunchy. Might it be too little or too much olive oil?

    Reply

    1. They need to be well drained, too much moisture is probably the culprit. You could even dry them off a little before adding the spices.

      Reply

  9. I made the roasted cauliflower, onion and chickpea portion of this recipe to accompany your Moroccan Eggs with Lamb as a side dish. It was delicious, a perfect accompaniment. I was pretty heavy handed with my spices and also added some Aleppo pepper flakes.

    Reply

  11. This was very good. The spices were not too overwhelming. Very light and satisfying. I did some of the prep ahead and then could roast and do the rice while I was having breakfast. Then did the final sauce and prep for the bowls for lunch. I could see where some chicken bites could be added for an all around meal. I have been a huge fan since your early days at Mazuna in Spokane. I live in Sandpoint, ID and your restaurant was the best back in the day.

    Reply

    1. Awww…Eli this is so heartwarming to hear! Thanks for sticking around with us.:) Glad you enjoyed the bowls!

      Reply

  13. Sunday cooking for the week’s take to work lunches. This is delicious, and the aromas in my home were so warm, and spicy.
    Great vegan, protein option. Another staple, easy to make, meal for our home, thanks 😊.
    I used the rice cooker for brown basmati rice, which took almost an hour, so I’ll time the roasted veggies better next time.

    Reply

  14. I love this recipe. The flavors are great and it’s easy to prepare. I ended up doubling the cauliflower to increase the veggie content and I used 1 1/2 cans of chickpeas. The yogurt sauce was outstanding and was a vital key to making this a great meal. I couldn’t find pomegranate, so I cut up slices of blood orange, which was perfect. I also added some nice green olives on the side. I completely forgot the spinach and almonds, which I’m sure help to round out the meal.

    Reply

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