Grain Bowl with Chickpeas & Cauliflower

4.7
(3)
3 Reviews

This beautiful grain bowl is packed with healthy ingredients like quinoa, chickpeas, kale and cauliflower--all drizzled with a lemony tahini sauce. The fast one-bowl meal makes a satisfying weeknight dinner or packable work lunch. If you don't have za'atar, you can substitute 1/2 teaspoon each ground cumin and coriander.

By
Sylvia Fountaine, M.A.
Sylvia Fountaine, M.A.

Sylvia Fountaine is a professional chef specializing in plant-based recipes, many of which she has contributed to EatingWell. Inspired to broaden her palate from a young age by her Finnish mother and Egyptian father, Sylvia is passionate about fresh seasonal produce and global cuisines.

EatingWell's Editorial Guidelines
Updated on September 19, 2023
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Prep Time:
25 mins
Total Time:
25 mins
Servings:
1
Yield:
1 bowl
Nutrition Profile:
Nut-Free Dairy-Free Healthy Pregnancy Healthy Aging Healthy Immunity Soy-Free High-Fiber Vegan Vegetarian High-Protein Egg-Free Gluten-Free Low-Calorie
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Ingredients

  • 1 cup small cauliflower florets

  • 1 teaspoon extra-virgin olive oil

  • ½ teaspoon ground cumin

  • ¼ teaspoon salt, divided

  • 3 tablespoons hot tap water

  • 2 tablespoons tahini

  • 1 tablespoon lemon juice

  • 1 clove garlic, minced

  • 1 teaspoon za'atar

  • 1 ½ cups baby kale

  • ½ cup cooked quinoa

  • ½ cup canned chickpeas, rinsed

Directions

  1. Preheat oven to 425 degrees F.

  2. Toss cauliflower with oil, cumin and 1/8 teaspoon salt in a medium bowl. Transfer to a small baking dish; roast until the cauliflower is tender, 12 to 15 minutes.

  3. Meanwhile, whisk water, tahini, lemon juice, garlic, za'atar and the remaining 1/8 teaspoon salt in a small bowl.

  4. Place kale in the bottom of a shallow serving bowl. Top with cauliflower, quinoa and chickpeas; drizzle with 2 tablespoons of the dressing (save the rest for another use).

    Grain Bowl with Chickpeas & Cauliflower
Originally appeared: EatingWell.com, October 2017; updated April 2023

Nutrition Facts (per serving)

501 Calories
25g Fat
55g Carbs
20g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 1 bowl
Calories 501
% Daily Value *
Total Carbohydrate 55g 20%
Dietary Fiber 12g 44%
Total Sugars 4g
Protein 20g 40%
Total Fat 25g 32%
Saturated Fat 3g 17%
Vitamin A 2427IU 49%
Vitamin C 89mg 98%
Folate 166mcg 42%
Sodium 715mg 31%
Calcium 172mg 13%
Iron 5mg 29%
Magnesium 157mg 37%
Potassium 1043mg 22%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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