Why You’ll Love This Recipe
These bowls are easy to customize, packed with plant-based goodness, and bursting with texture and flavor. The caramelized cauliflower brings smoky depth, the hummus adds creaminess, and the fresh veggies keep things crisp and light. It’s a fuss-free, colorful dish that feels indulgent while being incredibly nourishing and naturally vegan and gluten-free.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
For the roasted cauliflower:
- Cauliflower florets
- Olive oil
- Smoked paprika
- Ground cumin
- Garlic powder
- Salt and pepper
For the bowl base:
- Cooked quinoa, couscous, rice, or bulgur
- Mixed greens (such as arugula, spinach, or romaine)
- Cherry tomatoes (halved)
- Cucumber (diced)
- Red onion (thinly sliced)
- Kalamata olives or pickled vegetables (optional)
- Hummus (store-bought or homemade)
- Lemon wedges (for serving)
Directions
- Roast the cauliflower:
- Preheat oven to 425°F (220°C).
- Toss cauliflower florets with olive oil, smoked paprika, cumin, garlic powder, salt, and pepper.
- Spread on a baking sheet and roast for 25–30 minutes, flipping halfway, until golden and tender.
- Prepare the base and toppings:
- While cauliflower roasts, cook your grain of choice and prep the veggies.
- Warm or chill the hummus as desired.
- Assemble the bowls:
- Add a scoop of grains and a handful of greens to each bowl.
- Top with roasted cauliflower, tomatoes, cucumber, onion, olives, and a generous dollop of hummus.
- Squeeze fresh lemon juice over the top and garnish with herbs or seeds if desired.
Servings and timing
This recipe yields 4 bowls.
Prep time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes
Variations
- Spicy kick: Add red pepper flakes or drizzle with harissa or hot sauce.
- Protein boost: Add crispy chickpeas, lentils, or grilled tofu for extra protein.
- Tahini drizzle: Top with a lemon-tahini sauce for more richness.
- Middle Eastern style: Add pickled turnips, tabbouleh, or baba ganoush for variety.
- Low-carb version: Swap grains for extra greens or cauliflower rice.
Storage/Reheating
Store components separately in airtight containers in the refrigerator for up to 4 days.
Reheat roasted cauliflower and grains in the microwave or on the stovetop as needed.
Assemble bowls just before eating to maintain texture and freshness.
Hummus and roasted cauliflower also freeze well separately for up to 1 month.
FAQs
Can I use frozen cauliflower?
Yes, just thaw and dry it thoroughly before roasting to avoid sogginess.
What’s the best hummus to use?
Use your favorite store-bought hummus or make it from scratch with chickpeas, tahini, lemon juice, and garlic.
Can I meal prep these bowls?
Absolutely. Prepare and store each component separately, then assemble fresh when ready to eat.
Can I eat this bowl cold?
Yes, it tastes great warm or chilled, making it perfect for on-the-go meals.
Is this gluten-free?
Yes, just use gluten-free grains like rice or quinoa. Double-check hummus ingredients if store-bought.
Can I make it oil-free?
Yes, roast the cauliflower with vegetable broth or lemon juice instead of oil, and use oil-free hummus.
How do I keep the cauliflower crispy?
Serve immediately after roasting or reheat in a hot skillet or air fryer to regain crispness.
What herbs pair well with this?
Fresh parsley, cilantro, or mint all add brightness and work well with the other flavors.
Can I add fruit?
Sure! Add pomegranate seeds, sliced figs, or orange segments for a sweet contrast.
What can I substitute for hummus?
Try baba ganoush, white bean dip, or a vegan yogurt sauce as an alternative.
Conclusion
Roasted cauliflower hummus bowls are a vibrant, nourishing meal that’s as flexible as it is flavorful. With a balance of roasted veggies, fresh ingredients, creamy hummus, and hearty grains, these bowls are endlessly customizable and perfect for any season. Whether you’re meal-prepping or making a quick dinner, this recipe is sure to become a staple in your vegan rotation.
PrintRoasted Cauliflower Hummus Bowls
Roasted cauliflower hummus bowls are nourishing, colorful, and satisfying meals that combine smoky roasted cauliflower, creamy hummus, fresh vegetables, and hearty grains. Packed with Mediterranean-inspired flavors, they’re perfect for lunch, dinner, or meal prep.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 4 bowls
- Category: Main Course, Lunch, Dinner
- Method: Roasting, Assembly
- Cuisine: Mediterranean
Ingredients
- 1 large head cauliflower, cut into florets
- 2 tbsp olive oil
- 1 tsp smoked paprika
- 1 tsp ground cumin
- 1/2 tsp garlic powder
- Salt and pepper to taste
- 2 cups cooked quinoa, couscous, rice, or bulgur
- 4 cups mixed greens (arugula, spinach, or romaine)
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, thinly sliced
- 1/2 cup Kalamata olives or pickled vegetables (optional)
- 1 cup hummus (store-bought or homemade)
- Lemon wedges, for serving
Instructions
Preheat oven to 425°F (220°C). Toss cauliflower florets with olive oil, smoked paprika, cumin, garlic powder, salt, and pepper. Spread on a baking sheet and roast for 25–30 minutes, flipping halfway, until golden and tender.
- Meanwhile, cook your grain of choice according to package instructions and prep vegetables.
- Add a scoop of grains and a handful of greens to each bowl. Top with roasted cauliflower, tomatoes, cucumber, onion, olives, and a dollop of hummus.
- Squeeze fresh lemon juice over each bowl and garnish with fresh herbs or seeds if desired. Serve immediately.
Notes
- Add red pepper flakes or harissa for a spicy version.
- Boost protein with crispy chickpeas, lentils, or grilled tofu.
- Drizzle with tahini sauce for extra creaminess.
- Store components separately for up to 4 days to maintain freshness.
Nutrition
- Serving Size: 1 bowl
- Calories: 380
- Sugar: 6g
- Sodium: 500mg
- Fat: 18g
- Saturated Fat: 2.5g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 46g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg
