Mediterranean roasted cauliflower bell peppers black beans bowl
This vibrant bowl features roasted cauliflower and bell peppers tossed with spiced olive oil, hearty black beans, and a bright lemon-garlic dressing. Served over rice, quinoa, or greens and topped with feta, herbs, and creamy yogurt or tahini, it’s the ultimate balanced Mediterranean meal — warm, wholesome, and full of plant-based protein.
⏱ Time
Prep time: 10 minutes
Cook time: 25 minutes
Total time: 35 minutes
Ingredients
For the roasted veggies:
2 cups cauliflower florets
1 red bell pepper, sliced
1 yellow bell pepper, sliced
2 tbsp olive oil
½ tsp ground cumin
½ tsp smoked paprika
½ tsp dried oregano
½ tsp salt
¼ tsp black pepper
For the bowl:
1 cup cooked black beans (or canned, drained and rinsed)
1½ cups cooked quinoa, rice, or farro (your choice)
2 tbsp fresh parsley or cilantro, chopped
¼ cup crumbled feta cheese (optional but recommended)
2 tbsp Greek yogurt or tahini sauce, for topping
For the dressing:
2 tbsp olive oil
Juice of ½ lemon
1 clove garlic, finely grated or minced
½ tsp honey (optional, for balance)
Salt and pepper, to taste
Instructions
1. Preheat oven & prepare veggies
Preheat oven to 425°F (220°C).
Toss cauliflower and bell peppers with olive oil, cumin, paprika, oregano, salt, and pepper.
Spread evenly on a baking tray.
2. Roast
Roast for 20–25 minutes, tossing halfway, until golden and tender with slightly charred edges.
3. Prepare the dressing
Whisk together olive oil, lemon juice, garlic, honey, salt, and pepper in a small bowl.
4. Warm the black beans
In a small pan, heat the black beans with a drizzle of olive oil, salt, and a splash of lemon juice for 2–3 minutes, just to warm through.
5. Assemble the bowl
Layer your base (rice, quinoa, or farro).
Add roasted cauliflower and peppers.
Spoon black beans on top.
Drizzle generously with the lemon-garlic dressing.
Finish with crumbled feta, chopped parsley, and a dollop of yogurt or tahini.
Notes & Tips
Make it extra filling: Add roasted sweet potatoes or chickpeas.
Want more greens? Add a handful of arugula or spinach to the base.
Vegan version: Skip the feta or use vegan feta and top with tahini.
Meal prep friendly: Keeps well for up to 4 days in the fridge — store dressing separately.
❓ Frequently asked questions FAQ
Q: Can I use other beans?
A: Yes — chickpeas, white beans, or lentils also work beautifully.
Q: Can I roast everything together?
A: Yes, just keep the veggies in a single layer so they caramelize instead of steaming.
Q: What can I drizzle on top instead of yogurt or tahini?
A: Try a simple lemon herb vinaigrette or a spoon of hummus for creamy flavor.
⚖️ Nutritional Information
Calories: 480 kcal
Protein: 17 g
Fat: 18 g
Carbohydrates: 58 g
Fiber: 13 g