Vegan Grilled Cauliflower, Cucumber, Cherry Tomato & Chickpea Bowl with Rice and Green Sauce
This hearty vegan bowl brings together grilled cauliflower florets, fresh cucumber and cherry tomatoes, protein-packed chickpeas, and fluffy rice, all drizzled with a vibrant green herb sauce made from parsley, cilantro, and lemon.
Time
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Ingredients
For the Bowl:
1 medium head cauliflower, cut into florets
1 can (400g) chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1 medium cucumber, diced
2 cups cooked rice (white, brown, or basmati)
2 tbsp olive oil
½ tsp smoked paprika
½ tsp cumin
½ tsp garlic powder
Salt and pepper, to taste
For the Green Herb Sauce:
½ cup fresh parsley leaves
½ cup fresh cilantro (or mint, if preferred)
1 small clove garlic
3 tbsp olive oil
2 tbsp lemon juice
1 tbsp tahini (or avocado for creaminess)
2 tbsp water (to thin as needed)
Salt and pepper, to taste
Instructions
1. Prepare the Cauliflower & Chickpeas:
Preheat oven to 425°F (220°C) or heat a grill pan over medium-high heat.
Toss cauliflower florets and chickpeas with olive oil, smoked paprika, cumin, garlic powder, salt, and pepper.
Spread evenly on a baking sheet (or grill pan).
Roast or grill for 20–25 minutes, tossing halfway through, until the cauliflower is tender and golden with crispy edges.
2. Cook the Rice:
While vegetables roast, cook the rice according to package instructions.
Fluff with a fork and set aside.
3. Make the Green Herb Sauce:
In a blender or food processor, combine parsley, cilantro, garlic, olive oil, lemon juice, tahini, water, salt, and pepper.
Blend until smooth and creamy.
Adjust thickness with a splash of water if needed and taste for seasoning (add more lemon for brightness).
4. Prepare the Fresh Veggies:
Dice cucumber and halve cherry tomatoes.
Season lightly with salt and a drizzle of olive oil (optional) to enhance freshness.
5. Assemble the Bowls:
Divide rice into bowls.
Top each with grilled cauliflower, roasted chickpeas, cucumber, and cherry tomatoes.
Drizzle generously with the green herb sauce.
Garnish with extra parsley or sesame seeds if desired.
Notes & Tips
Meal prep tip: Store components separately and assemble before serving to keep everything fresh.
Add a crunch: Sprinkle toasted almonds, pine nuts, or pumpkin seeds on top.
Grill option: If using a BBQ grill, thread cauliflower onto skewers for easy grilling.
Sauce variation: Add avocado or a few spinach leaves to the green sauce for a creamier, vibrant texture.
frequently asked questions FAQs
Q: Can I use another grain instead of rice?
A: Yes — quinoa, bulgur, or farro work great for extra nutrition and texture.
Q: Can I make the sauce ahead?
A: Definitely! It stays fresh in the fridge for up to 3 days in a sealed jar.
Q: How do I store leftovers?
A: Keep the salad and sauce in separate airtight containers for up to 4 days in the fridge. Reheat cauliflower and chickpeas before serving if you prefer them warm.
Nutritional Information
Calories: 410
Protein: 13g
Fat: 18g
Carbohydrates: 50g
Fiber: 10g
Sugars: 6g
Sodium: 320mg