Best 3 Broccoli Cauliflower Chickpea Bowl Recipes
In this article, you'll embark on a culinary journey to discover the perfect recipe for a tantalizing bowl of broccoli, cauliflower, and chickpeas. This wholesome dish is a symphony of flavors and textures, featuring tender florets of broccoli and cauliflower bathed in a fragrant sauce, surrounded by plump chickpeas seasoned to perfection. As you delve into this article, you'll discover the key ingredients, enticing variations, and expert tips to create a transformative meal that nourishes your body and soul.
Here are our top 3 tried and tested recipes!
BROCCOLI AND CAULIFLOWER COATED WITH SPICED CHICKPEA FLOUR
This is daughter #2's favorite way to eat cruciferous vegetables! The barest minimum of water is used to help retain the maximum nutrients. This is not a "pretty" dish, the vegetables turn a sort of smeary-beige looking, but the flavor is there. We like this wrapped in aloo parathas with steamed brown basmati on the side. Vary the quantity of red pepper flakes and salt to your tastes, we adjust them depending on who's coming to dinner! This is a variation of a recipe from the 30 - Minute Vegetarian Indian Cookbook, one of our favorite resources.
Provided by Chef Edlear
Categories Cauliflower
Time 27m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Mix together the besan, 1/2 teaspoon salt, garam masala, cumin, coriander and red pepper flakes, set aside.
- Heat the oil over a low flame and saute the garlic until soft but not brown.
- Add the cauliflower and broccoli and increase the heat a bit. Saute for 3-4 minutes, or until they begin to brown.
- Reduce the heat back to low and sprinkle on the reserved spice blend. Cover the pan and cook for 5-6 minutes. Don't peak! This step will release the moisture from the vegetables, you don't want to lose it.
- Sprinkle about a tablespoon of water on the vegetables and toss around a little until they look coated with the besan/spice mix. Resist the temptation to add too much water.
- Cover the pan as quickly as possible and continue cooking until the vegetables are tender but firm, 2-3 minutes. This is the point at which I add in the remaining 1/2 teaspoon of salt or not, depending on who is home for dinner.
Nutrition Facts : Calories 101.8, Fat 7.4, SaturatedFat 1, Sodium 615.5, Carbohydrate 7.9, Fiber 1.8, Sugar 1.5, Protein 3.2
BROCCOLI CAULIFLOWER CHICKPEA BOWL
Broccoli Cauliflower Chickpea Bowl with a rich and creamy Tahini Lemon Sauce! This simple roasted vegetable and chickpea bowl is gluten-free, vegan, and low calorie. A super easy and satisfying meal guaranteed to keep you full for hours. Great for lunch, dinner, or snacking! Store chickpeas, vegetables, and dressing separately to retain freshness up to a week.
Provided by Megan Olson
Categories Roasted Cauliflower
Time 45m
Yield 5
Number Of Ingredients 9
Steps:
- Place cashews in a bowl and top with water; soak until softened, 3 to 4 hours.
- Preheat oven to 400 degrees F (200 degrees C). Line 2 baking sheets with parchment paper or spray with cooking spray.
- Spread broccoli and cauliflower onto 1 baking sheet and season with garlic powder, salt, and pepper. Spread chickpeas onto the other baking sheet and season with salt and pepper.
- Roast in the preheated oven until broccoli, cauliflower, and chickpeas are softened and cooked through, about 30 minutes.
- Drain cashews. Combine cashews, lemon juice, tahini, and 1/2 teaspoon salt in a blender or food processor; blend until dressing is smooth.
- Transfer broccoli, cauliflower, and chickpeas to serving bowl. Drizzle dressing over vegetables and chickpeas.
Nutrition Facts : Calories 209.5 calories, Carbohydrate 27.4 g, Fat 8.9 g, Fiber 7 g, Protein 9 g, SaturatedFat 1.6 g, Sodium 569.5 mg, Sugar 4 g
BROCCOLI CAULIFLOWER CHICKPEA BOWL
Broccoli Cauliflower Chickpea Bowl with a rich and creamy Tahini Lemon Sauce! This simple roasted vegetable and chickpea bowl is gluten-free, vegan, and low calorie. A super easy and satisfying meal guaranteed to keep you full for hours. Great for lunch, dinner, or snacking! Store chickpeas, vegetables, and dressing separately to retain freshness up to a week.
Provided by Megan Olson
Categories Roasted Cauliflower
Time 45m
Yield 5
Number Of Ingredients 9
Steps:
- Place cashews in a bowl and top with water; soak until softened, 3 to 4 hours.
- Preheat oven to 400 degrees F (200 degrees C). Line 2 baking sheets with parchment paper or spray with cooking spray.
- Spread broccoli and cauliflower onto 1 baking sheet and season with garlic powder, salt, and pepper. Spread chickpeas onto the other baking sheet and season with salt and pepper.
- Roast in the preheated oven until broccoli, cauliflower, and chickpeas are softened and cooked through, about 30 minutes.
- Drain cashews. Combine cashews, lemon juice, tahini, and 1/2 teaspoon salt in a blender or food processor; blend until dressing is smooth.
- Transfer broccoli, cauliflower, and chickpeas to serving bowl. Drizzle dressing over vegetables and chickpeas.
Nutrition Facts : Calories 209.5 calories, Carbohydrate 27.4 g, Fat 8.9 g, Fiber 7 g, Protein 9 g, SaturatedFat 1.6 g, Sodium 569.5 mg, Sugar 4 g
Tips:
- Start with fresh, high-quality ingredients: This will make a big difference in the final flavor of your dish.
- Don't overcook your vegetables: They should be tender but still have a bit of a bite to them.
- Season your food to taste: Add salt, pepper, and other spices to your liking.
- Don't be afraid to experiment: There are many different ways to make this dish, so get creative and find what you like best.
- Make it a meal: This bowl can be served as a main course or a side dish. Add some grilled chicken, tofu, or fish for a complete meal.
Conclusion:
This broccoli, cauliflower, and chickpea bowl is a delicious and healthy meal that's perfect for lunch or dinner. It's packed with nutrients and flavor, and it's easy to make. The best part is that it's versatile, so you can customize it to your own liking. Whether you like your vegetables roasted, steamed, or sautéed, there's a way to make this bowl that you'll love.
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