Save time & money with our NEW Meal Planner!

Save time & money with Meal Planner!

Chickpea & Cauliflower “Rice” Bowl

Published July 21, 2014
2 minute read
Chili Cauliflower Rice Bowl
Published July 21, 2014
2 minute read
In This Article

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.

To log this recipe, search the food database for: MyFitnessPal Chickpea and Cauliflower Rice Bowl

Chickpea &  Cauliflower “Rice” Bowl

Ingredients

Roasted Chickpeas

  • 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

Directions

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.

Nutrition Information

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.

The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.

About the Authors

Meet the people behind the post

Related articles

More inspiration for you

2 minute read
The MyFitnessPal Protein Calculator is a simple, user-friendly tool designed to help you determine
3 minute read
This guide to fiber has all the science-backed information and expert advice you need
9 minute read
Organize your fridge like a pro with these expert tips to keep food fresh,
6 minute read
Learn how to chop vegetables the right way and reduce food waste. You’ll cut
In This Article
Recent posts
2 minute read
The MyFitnessPal Protein Calculator is a simple, user-friendly tool designed to help you determine
3 minute read
This guide to fiber has all the science-backed information and expert advice you need
9 minute read
Organize your fridge like a pro with these expert tips to keep food fresh,