Mediterranean Black Bean Rice Bowl with Cherry Tomatoes, Cauliflower & Green Herb Sauce
A fresh, healthy Mediterranean bowl made with fluffy boiled rice, protein-rich black beans, roasted cauliflower, juicy cherry tomatoes, and a creamy, vibrant green herb sauce. Perfect for lunch or dinner, budget-friendly, and gentle on sensitive stomachs.
⏱ Time
Prep: 15 minutes
Cook: 20 minutes
Total: 35 minutes
Ingredients
For the Rice
1 cup rice (basmati or long grain)
2 cups water
½ tsp salt
For the Black Beans
1 cup cooked black beans OR 1 can (drained & rinsed)
1 tbsp olive oil
½ tsp garlic powder
Salt to taste
¼ tsp black pepper
For the Cauliflower
2 cups cauliflower florets
1 tbsp olive oil
½ tsp salt
¼ tsp black pepper
½ tsp dried oregano
Fresh Ingredients
1 cup cherry tomatoes (halved)
A handful fresh parsley or mint (optional for topping)
Green Mediterranean Herb Sauce
This sauce is mild, fresh, and non-spicy.
1 cup yogurt OR ½ cup yogurt + ½ cup blended cucumber
1 tbsp extra virgin olive oil
1 tbsp lemon juice
1 small garlic clove (or ¼ tsp garlic powder for sensitive skin/stomach)
½ cup fresh parsley (or mix parsley + mint)
Salt to taste
1–2 tbsp water (to adjust thickness)
Blend until smooth and creamy.
Instructions
1. Cook the Rice
1. Wash rice until water runs clear.
2. Add to a pot with water and salt.
3. Bring to a boil → lower heat → cover → cook 12–15 minutes.
4. Fluff with a fork.
2. Prepare the Cauliflower
1. Toss cauliflower florets with olive oil, salt, pepper, and oregano.
2. Roast in a pan or air fryer until golden (10–15 minutes).
3. Season the Black Beans
1. Heat olive oil in a pan.
2. Add black beans, garlic powder, salt, pepper.
3. Cook 3–4 minutes until warm and fragrant.
4. Make the Green Sauce
Blend yogurt, herbs, lemon, olive oil, garlic, and salt until creamy.
5. Assemble the Bowl
Layer in each bowl:
Base of boiled rice
Spoonful of black beans
Roasted cauliflower
Cherry tomatoes
Drizzle green herb sauce generously
Top with fresh parsley or mint
Tips
Add avocado for extra creaminess.
Replace rice with quinoa or farro for more fiber.
For crunch: add cucumbers or olives (Mediterranean touch!).
For protein boost: add grilled chicken or chickpeas.
Nutritional Information
Calories: 420–480
Protein: 15–20g
Carbs: 60–65g
Fat: 12–15g
Fiber: 9–11g