Mediterranean Orzo and Roasted Cauliflower Bowl
This nourishing bowl combines tender orzo pasta with caramelized roasted cauliflower, fresh herbs, and tangy additions like olives and lemon. Finished with a creamy tahini or yogurt dressing, it’s satisfying yet light — perfect for a Mediterranean-inspired lunch or dinner.
⏱️ Time
Prep: 15 minutes
Cook: 30 minutes
Total: 45 minutes
Ingredients
For the Roasted Cauliflower:
1 medium head cauliflower, cut into florets
2 tbsp olive oil
1 tsp ground cumin
½ tsp smoked paprika
Salt & black pepper, to taste
Zest of ½ lemon (optional)
For the Orzo Base
1 cup dry orzo pasta
1 tbsp olive oil
½ tsp dried oregano
Juice of ½ lemon
Salt & pepper to taste
Add-ins:
½ cup cherry tomatoes, halved
¼ cup kalamata olives, halved
2 tbsp capers (optional)
¼ cup chopped fresh parsley
2 tbsp chopped mint or dill
¼ cup crumbled feta cheese (optional)
2 tbsp toasted pine nuts or slivered almonds
For the Dressing (Choose One):
Tahini Lemon Dressing:
2 tbsp tahini
1 tbsp olive oil
1 tbsp lemon juice
1 tsp honey or maple syrup
1 small garlic clove, grated
2–4 tbsp water (to thin)
Salt, to taste
OR Yogurt Herb Dressing:
½ cup Greek yogurt
1 tbsp olive oil
1 tbsp lemon juice
1 tbsp chopped fresh dill or mint
1 garlic clove, grated
Salt & pepper to taste
️ Instructions
Step 1: Roast the Cauliflower
1. Preheat oven to 220°C (425°F).
2. Toss cauliflower with olive oil, cumin, paprika, lemon zest, salt, and pepper.
3. Spread on a lined baking sheet and roast 25–30 minutes, flipping halfway, until golden and crispy at the edges.
Step 2: Cook the Orzo
1. Cook orzo in salted boiling water according to package instructions (about 8–10 minutes).
2. Drain and toss with 1 tbsp olive oil, oregano, lemon juice, salt, and pepper. Let cool slightly.
Step 3: Prepare Dressing
1. Whisk together ingredients for either the tahini dressing or yogurt dressing.
2. Adjust thickness with water if needed.
Step 4: Assemble the Bowl
1. In a large bowl, combine cooked orzo, roasted cauliflower, cherry tomatoes, olives, capers, and herbs.
2. Top with feta (if using), nuts, and drizzle dressing over the top.
3. Serve warm or at room temperature. Garnish with extra herbs and a lemon wedge.
Tips & Notes
Want more protein? Add grilled chicken, falafel, or chickpeas.
For a gluten-free version, use gluten-free orzo or quinoa.
The bowl can be meal-prepped and keeps well for 2–3 days.
❓ Frequently asked questions FAQs
Can I make it vegan?
Yes — use the tahini dressing and skip the feta.
Can I serve this cold?
Absolutely! It’s delicious as a chilled salad or warm grain bowl.
Can I use frozen cauliflower?
Yes — just roast a bit longer to get crispy edges.
Nutritional Information
Calories: 370
Protein: 12g
Carbs: 38g
Fat: 18g
Fiber: 6g
Sugar: 4g