This easy veggie bowl from Healthy Nibbles & Bits offers up cauliflower in a whole new way, as a lower-carb and more nutrient-dense rice substitute. Packed with fiber, Vitamin A, B and K, cauliflower (which is also a cruciferous vegetable) may also offer protective benefits against certain types of cancer. The addition of roasted chickpeas add flavor, crunch and up the protein for a satisfying dinner or grab-and-go lunch.
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Chickpea & Cauliflower “Rice” Bowl
- 1 (15-ounce can) Chickpeas (Garbanzo beans) drained, rinsed and patted dry
- 1 tablespoon Olive Oil
- 1 teaspoon Chili Powder
- 1/2 teaspoon Garlic Powder
- 1/2 teaspoon Ground Cumin
- Pinch of Sea Salt
- Pinch of Brown Sugar
Cauliflower Rice Bowl
- 1 medium (5-6″ diameter) head Cauliflower
- 1 1/2 tablespoons Olive Oil
- 4 cloves Garlic, pressed or minced
- 1 medium (196g) Zucchini, diced
- 1 small (74g) Green Bell Pepper, diced
- 1 cup frozen corn, defrosted
- 2 teaspoon Chili Powder
- 1/2 teaspoon Cayenne Pepper
- 1/2 teaspoon Ground Cumin
- 1 teaspoon Salt
- 1/2 tablespoon Lemon Juice
- 2 Plum Tomatoes, chopped
- Optional toppings: chopped Cilantro, sliced Avocados
Preheat oven to 450ºF (230ºC). Line a baking sheet with parchment paper or a silicone mat. In a medium-sized bowl, toss all the ingredients for the roasted chickpeas together. Pour the chickpeas onto the lined baking sheet and bake for about 20-22 minutes, giving them a quick toss after 12 minutes. Once they look browned and shriveled, they are ready to take out of the oven.
While the chickpeas roast, divide cauliflower into chunks and, in batches, pulse in a food processor (or grate by hand) until it has a the consistency of rice.
Heat a sauté pan with remaining olive oil over medium-high heat. Add the minced garlic, stir, and as soon as it begins to brown add the zucchini, bell pepper and saute for 2-3 minutes. Add corn kernels and cook for another 2-3 minutes. Finally, add the cauliflower, spices (chili powder, cayenne pepper, ground cumin, salt) and cook for 2-3 more minutes until just tender.
Transfer veggie mixture to a large serving bowl. Gently mix in the lemon juice, chickpeas and chopped tomatoes. Top with cilantro and/or sliced avocado if you like.
Serves: 4 | Serving Size: approx. 2 1/2 cups (not including optional toppings)
Per serving: Calories: 295; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 0g; Sodium: 785mg; Total Carbohydrate: 41g; Dietary Fiber: 12g; Sugar: 11g; Protein: 13g
Nutrition Bonus: Potassium: 837mg; Vitamin A: 23%; Vitamin C: 169%; Calcium: 10%; Iron: 23%
Photo courtesy of Lisa Lin. Original recipe can be found on Healthy Nibbles and Bits.