If you’re searching for a vibrant, nutrient-packed meal that satisfies both your taste buds and dietary needs, look no further than these Roasted Cauliflower Hummus Bowls. This plant-based dish combines perfectly spiced roasted cauliflower, creamy homemade hummus, and an array of colorful toppings to create a wholesome bowl bursting with flavor. Whether you’re preparing lunch, dinner, or meal prep for the week, this recipe is versatile, easy to customize, and perfect for anyone following a vegan or gluten-free lifestyle.
Why You’ll Love This Recipe
- Flavor-Packed: The roasted cauliflower is seasoned with warm spices like smoked paprika and cumin, adding depth and earthy tones.
- Plant-Based & Nutritious: Packed with fiber, protein, and essential nutrients, this dish supports a balanced diet.
- Perfect for Meal Prep: Each component can be prepared ahead of time, making it ideal for busy weekdays.
- Easily Customizable: Swap out ingredients to suit your preferences—add different veggies, grains, or even extra toppings.
- Diet-Friendly: Naturally gluten-free and vegan, this recipe caters to a variety of dietary restrictions.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
For the Roasted Cauliflower:
- Fresh cauliflower florets (cut from 1 medium head)
- Extra virgin olive oil
- Ground cumin
- Smoked paprika
- Garlic powder
- Salt and pepper
For the Hummus:
- Cooked chickpeas
- Tahini (sesame seed paste)
- Freshly squeezed lemon juice
- Minced garlic
- Olive oil
- Salt
- Water (to adjust consistency)
For the Bowl Toppings:
- Cherry tomatoes, halved
- Diced cucumber
- Thinly sliced red onion
- Kalamata olives
- Chopped fresh parsley or cilantro
- Cooked quinoa, brown rice, or couscous (optional)
- Lemon wedges
- Toasted pita bread or flatbread (optional)
Step-by-Step Instructions
Step 1: Roast the Cauliflower
Begin by preheating your oven to 425°F (220°C). Cut a medium head of cauliflower into bite-sized florets and place them in a large mixing bowl. Drizzle generously with olive oil and sprinkle with ground cumin, smoked paprika, garlic powder, salt, and freshly ground black pepper. Toss everything together until the florets are evenly coated. Spread the seasoned cauliflower onto a parchment-lined baking sheet in a single layer. Roast for 25–30 minutes, flipping halfway through, until golden brown and tender. Be sure not to overcrowd the pan, as this ensures crispy edges.
Pro Tip: For an added touch of smokiness, you can briefly char the cauliflower under the broiler during the last 2–3 minutes of roasting. Keep a close eye on it to prevent burning!
Step 2: Make the Hummus
While the cauliflower roasts, prepare the hummus. In a food processor, combine cooked chickpeas, tahini, freshly squeezed lemon juice, minced garlic, a pinch of salt, and a splash of olive oil. Blend until smooth, scraping down the sides as needed. If the mixture seems too thick, add water one tablespoon at a time until you achieve your desired creamy consistency. Taste and adjust seasoning if necessary. Homemade hummus has a fresher flavor compared to store-bought versions, but feel free to use pre-made hummus if you’re short on time.
Step 3: Prepare the Toppings
Chop your vegetables while the cauliflower finishes roasting. Halve cherry tomatoes, dice cucumbers, thinly slice red onions, and chop fresh herbs like parsley or cilantro. Arrange these ingredients alongside other optional toppings such as Kalamata olives, cooked quinoa, or toasted pita bread. Having everything prepped and ready will make assembling the bowls quick and effortless.
Step 4: Assemble the Bowls
To assemble, start by spreading a generous scoop of hummus across the bottom of each bowl. This creates a rich, creamy base that complements the savory roasted cauliflower. Add a portion of cooked grains (such as quinoa or brown rice) next, followed by the roasted cauliflower. Top with your chopped vegetables, olives, and fresh herbs. Finish with a drizzle of tahini dressing or a squeeze of fresh lemon juice for brightness. Garnish with additional parsley or cilantro for a pop of color.
Serving Suggestions
These hummus bowls are incredibly versatile and can be served hot, cold, or at room temperature. They pair beautifully with warm pita bread or flatbread for a more filling option. For those watching their carb intake, simply omit the bread or serve with gluten-free alternatives. To enhance the presentation, serve with a side of pickled vegetables or a dollop of tzatziki for tanginess.
Storage and Reheating Tips
This dish is excellent for meal prep! Store each component separately in airtight containers in the refrigerator for up to 4 days. When ready to eat, reheat the roasted cauliflower in a skillet over medium heat or microwave for 30–60 seconds. Assemble the bowls just before serving to maintain freshness and texture.
The hummus can also be frozen for longer storage. Transfer it to a freezer-safe container or zip-top bag and freeze for up to 2 months. Thaw overnight in the refrigerator and stir well before using. While roasted cauliflower is best enjoyed fresh, it can be frozen if needed—just note that its texture may soften slightly upon thawing.
Frequently Asked Questions (FAQs)
Can I use store-bought hummus?
Absolutely! Using store-bought hummus is a convenient shortcut, especially when you’re pressed for time. Opt for high-quality varieties for the best flavor.
Is this dish vegan?
Yes, this recipe is entirely vegan when using plant-based ingredients like homemade or store-bought vegan hummus.
Can I add a sauce on top?
Definitely! Try a drizzle of tahini, lemon vinaigrette, or spicy harissa for added flavor and moisture.
How do I make it more filling?
Add cooked grains like quinoa or brown rice, or include proteins such as roasted chickpeas, tofu, or falafel.
Can I use frozen cauliflower?
While fresh cauliflower yields the best results, frozen cauliflower can work in a pinch. Simply roast it for a few extra minutes and drain any excess moisture before seasoning.
What else can I use for toppings?
Get creative with toppings like roasted red peppers, shredded carrots, diced avocado, or marinated artichoke hearts.
Is this gluten-free?
Yes! Just ensure that any optional bread or grains you include are certified gluten-free.
Can I substitute another vegetable?
Certainly! Roasted sweet potatoes, broccoli, or eggplant make excellent substitutes for cauliflower.
Variations to Try
- Spice It Up: Add a dash of chili flakes or a drizzle of hot sauce for a fiery kick.
- Switch Up Grains: Experiment with farro, bulgur, or millet instead of quinoa.
- Add Crunch: Sprinkle toasted pumpkin seeds or sunflower seeds for extra texture.
- Tangy Twist: Incorporate pickled onions or capers for a zesty contrast.
Final Thoughts
Roasted Cauliflower Hummus Bowls are a celebration of Mediterranean flavors, offering a satisfying balance of textures and tastes. With its nutrient-dense ingredients, bold seasonings, and endless customization options, this dish is a must-try for anyone seeking a healthy yet indulgent meal. Whether you’re cooking for yourself or feeding a crowd, these bowls are sure to impress. So gather your ingredients, fire up the oven, and enjoy a nourishing feast that’s as beautiful as it is delicious!
Recipe Card
Ingredients
(Makes 4 servings)
- 1 medium head cauliflower, cut into florets
- 2 tbsp olive oil
- 1 tsp ground cumin
- ½ tsp smoked paprika
- Salt and pepper to taste
- 1 cup cooked quinoa or brown rice
- 1 cup hummus (store-bought or homemade)
- ½ cup cherry tomatoes, halved
- ½ cucumber, diced
- ¼ cup red onion, thinly sliced
- 2 tbsp chopped fresh parsley
- 2 tbsp tahini or lemon tahini dressing
- Lemon wedges, for serving
Instructions
- Preheat oven to 425°F (220°C). Toss cauliflower with olive oil, cumin, paprika, salt, and pepper. Roast for 25–30 minutes, flipping halfway.
- While cauliflower roasts, prepare hummus and chop toppings.
- Spread hummus in bowls, then layer with grains, roasted cauliflower, and toppings. Drizzle with tahini or lemon dressing.
- Serve immediately with lemon wedges.
Nutrition Facts (Per serving)
Calories: 410 | Sugar: 5g | Sodium: 340mg | Fat: 22g | Carbs: 40g | Fiber: 8g | Protein: 12g
Enjoy every bite of this wholesome, flavorful dish!
Roasted Cauliflower Hummus Bowls
Ingredients
- 1 medium head cauliflower, cut into florets
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- salt and pepper to taste
- 1 cup cooked quinoa or brown rice (optional)
- 1 cup hummus (store-bought or homemade)
- 1/2 cup cherry tomatoes, halved
- 1/2 cup diced cucumber
- 1/4 cup thinly sliced red onion
- 2 tablespoons chopped fresh parsley
- 2 tablespoons tahini or lemon tahini dressing
- lemon wedges, for serving
Instructions
- Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper.
- In a mixing bowl, toss cauliflower florets with olive oil, cumin, smoked paprika, salt, and pepper until evenly coated.
- Spread the seasoned cauliflower in a single layer on the prepared baking sheet. Roast for 25–30 minutes, flipping halfway through, until golden and tender.
- While the cauliflower roasts, prepare the hummus. In a food processor, combine cooked chickpeas, tahini, lemon juice, minced garlic, salt, and olive oil. Blend until smooth, adding water one tablespoon at a time to reach desired consistency.
- Chop the cherry tomatoes, dice the cucumber, thinly slice the red onion, and chop the fresh parsley while the cauliflower finishes roasting.
- To assemble the bowls, spread a generous scoop of hummus on the bottom of each bowl. Add a portion of cooked quinoa or brown rice (if using), followed by roasted cauliflower, cherry tomatoes, cucumber, red onion, and olives.
- Drizzle with tahini or lemon tahini dressing and garnish with chopped parsley. Serve with lemon wedges on the side.