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.
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.
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:
- 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.
- 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.
- 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.
- 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.
- 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
More recipes you'll love!
- Harira: Moroccan Lentil and Chickpea Soup
- Moroccan Rice
- Meltingly Tender Moroccan Eggplant
- Moroccan Lentil Salad
- Moroccan Chicken
- Moroccan Sweet Potatoes
- Cauliflower Shawarma
Moroccan Cauliflower Chickpea Bowls
- Prep Time: 30
- Cook Time: 30
- Total Time: 1 hour
- Yield: 3 bowls 1x
- Category: bowl
- Method: roasted
- Cuisine: Moroccan
- Diet: Vegan
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
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
- Preheat oven to 425F.
- 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.
- 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.
- Bake in the oven for 20-25 minutes. Check, toss, and cook for 5 more minutes if necessary. See notes.
- 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.
- 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
Lovely recipe, the yoghurt sauce tasted even better the next day! Bonus that there is not much clean up
Great to hear Anne!
I don’t see anywhere when the raisins are added to the rice? Is it during the cooking of the rice?
It is in the first part of the recipe card at the bottom of the post.
Thank you for this recipe. Made it last night and it was delicious!
Wonderful!
Loved this recipe so much that I made a spice container of the Moroccan spices for easy access the next time I make this. Special thanks to my stepson for telling me about this site. We share pictures of our completed recipes.
Oh I love this Georgeann! So happy you are both enjoying.
Can you cook the rice (brown basmatti) in an instant pot?
Sure!
For the yogurt, would Greek yogurt work for this?
Yes, for sure, you may need to thin it a bit!
This was fantastic! Trying to eat more plant based meals. Your recipes suits out taste. Thank you
Great to hear this Chris!
OMG so yummy!!! Ok, I meal prepped this and haven’t had the final bowl, but the delicious aromas made me sample each part. So jazzed for my week of lunches!
Awesome to hear Megan! Happy lunching!
Absolutely packed with yummy flavors. A keeper.
Awesome Fiona! Thanks for commenting and rating it for us!
Super-delicious! Somewhat time-consuming, but definitely worth it. I used kale instead of spinach, because that’s what I had around, and it worked great.
Yes, a few components, but glad it was worth it! Really happy you enjoyed this. Thanks for circling back and rating it for us.
I love all your recipes! I’d like to sub for the rice. If using farro or quinoa, would I need to adjust the seasonings at all? Thanks for helping me eat food that is both delicious and beautiful!
Hi Janet- I think the seasonings would be the same for 1 cup of grains, but the liquid ratio will be different. I would cook to package directions.
Hi Sylvia, I want to make the Morrocan Cauliflower Chickpea bowl but wondering why there is so much sodium and how I can reduce that? Thanks! Joy
Hi Joy! Probably because we are salting every component here. I would just cut back the salt in each component 🙂
I just love this recipe (and it’s gotten the enthusiastic stamp of approval from my husband too). SO, so good!
Thank you for posting so many wonderful, easy to prepare, delicious recipes, Sylvia. I visit your site to decide ‘what’s for dinner?’ on a regular basis these days.
Love it Rennie, so happy to have you here!
These Moroccan bowls were so good!!! Perfect for vegetarians and vegans.
Yay! Glad you enjoyed Yaamini!
Have made this a couple times and just keep it vegetarian, I have added a bit of hummus to it and lots of lettuce mixed greens too. Easy and like getting lots of veggies for lunches. I do make the whole head of cauliflower while I am at it.
Sounds perfect Frances!
I love, love, LOVE this recipe! It’s delicious and super easy. It has become one of my go-to weeknight meals. Thanks so much!
Glad you enjoy this Heather!
So delicious! We have some picky eaters in the house, so I made coconut rice instead. It complimented the dish and was a big hit.
Love it Krista!
Delicious! Every dish I have tried of yours has been amazing including these Moroccan Bowls. Thanks.
Absolutely delicious. The mildness of the cauliflower contrasts beautifully with the spice. My vegetarian husband and I (omnivore) are loving your blog. About 8 recipes in, and every one is a winner going into our rotation!
Awww thanks Emily! Appreciate this!
These bowls turned out so good!
I actually haven’t tried it with frozen cauliflower. Is it cooked? or Raw?
Needed to use up a bunch of mint and cilantro I had leftover from my first vegan dinner party and found this. So simple and delicious! My husband took a huge serving, and then went back for seconds. I used a whole red onion and whole (small) head of cauliflower, instead of a half of each (I have large sheet pans). The sauce was delicious too, and paired beautifully with this dish (subbed vegan yogurt for regular) It was so aromatic — lovely scents and a beautiful plate. Thank you!
Sounds so good! Thanks for the comment!
I wish I could share a picture here, to show how pretty this dish is! It was a simple throw-together meal component for our Thursday supper and it was delicious!! I made the spice blend, per the directions and I made the vibrant yogurt sauce, too! It pulled it all together! Thank you!!
I know…I agree, it’s confusing. 😉
This is absolutely delicious. Thank you for such wonderful recipes
This turned out amazing.
Great to hear!
Hi Kelly! Here in Spokane it’s at Super One, Rosauers and Huckleberries. Also at William Sonoma.