Chickpea & Cauliflower “Rice” Bowl

This easy veggie bowl from Healthy Nibbles & Bits offers up cauliflower in a whole new way, as a lower-carb and more nutrient-dense rice substitute. Packed with fiber, Vitamin A, B and K, cauliflower (which is also a cruciferous vegetable) may also offer protective benefits against certain types of cancer. The addition of roasted chickpeas add flavor, crunch and up the protein for a satisfying dinner or grab-and-go lunch.



Ingredients for servings

    Roasted Chickpeas

  • 15 ounce Chickpeas (Garbanzo beans) drained, rinsed and patted dry

  • 1 tablespoon Olive Oil

  • 1 teaspoon Chili Powder

  • 0.5 teaspoon Garlic Powder

  • 0.5 teaspoon Ground Cumin

  • 1 Pinch Sea Salt

  • 1 Pinch Brown Sugar

  • Cauliflower Rice Bowl

  • 1 medium head Cauliflower 5-6″ diameter

  • 1.5 tablespoons Olive Oil

  • 4 cloves garlic pressed or minced

  • 1 small Green Bell Pepper diced

  • 1 cup frozen corn defrosted

  • 2 teaspoon Chili Powder

  • 0.5 teaspoon Cayenne Pepper

  • 0.5 teaspoon Ground Cumin

  • 1 teaspoon Salt

  • 0.5 tablespoon Lemon Juice

  • 2 Plum Tomatoes chopped

  • chopped Cilantro Optional toppings

  • sliced Avocados Optional toppings

Directions

  • Preheat oven to 450ºF (230ºC). Line a baking sheet with parchment paper or a silicone mat. In a medium-sized bowl, toss all the ingredients for the roasted chickpeas together. Pour the chickpeas onto the lined baking sheet and bake for about 20-22 minutes, giving them a quick toss after 12 minutes. Once they look browned and shriveled, they are ready to take out of the oven.

  • While the chickpeas roast, divide cauliflower into chunks and, in batches, pulse in a food processor (or grate by hand) until it has a the consistency of rice.

  • Heat a sauté pan with remaining olive oil over medium-high heat. Add the minced garlic, stir, and as soon as it begins to brown add the zucchini, bell pepper and saute for 2-3 minutes. Add corn kernels and cook for another 2-3 minutes. Finally, add the cauliflower, spices (chili powder, cayenne pepper, ground cumin, salt) and cook for 2-3 more minutes until just tender.

  • Transfer veggie mixture to a large serving bowl. Gently mix in the lemon juice, chickpeas and chopped tomatoes. Top with cilantro and/or sliced avocado if you like.

Notes

The key to a perfect crisp is a sparing amount of cooking spray so that extra fat doesn’t absorb into the quesadilla.

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