Roasted Cauliflower Hummus Bowls

Roasted Cauliflower Hummus Bowls: Protein-packed hummus topped with roasted cauliflower and toasted pumpkin seeds for a deliciously different meal. Perfect for picnics, parties, and packed lunches!

vertical photo with two bowls of hummus topped with roasted cauliflower and pumpkin seeds

Question: do you love hummus?

I mean, do you looooooove it? Do you love it enough to have a big ol’ bowl of nothing but hummus and some tasty toppings for lunch?

To be honest, it’s not the kind of thing I would have thought of, but a while back I went for lunch with a colleague to a place that specializes in exactly that. They served up bowls of hummus and then you chose from a menu of either meat or vegetarian toppings. I don’t remember what my friend had, but I went for the roasted cauliflower and I did not regret it.

tray of seasoned cauliflower ready to be roasted

Normally I think of hummus as a condiment, the spread in a sandwich, or a dip for raw veggies and pita bread. But a meal? A meal on its own? Folks, let me tell you something: Roasted cauliflower hummus bowls make for a surprisingly satisfying lunch.

And really, why wouldn’t it? You’ve got:

  • a boat load of plant-based protein from the hummus
  • the hummus contains a healthy dose of tahini, which is loaded in plant-based calcium
  • roasted cauliflower for heart-healthy fiber
  • a drizzle of olive oil and toasted pumpkin seeds for healthy fats

large blue bowl of hummus and roasted cauliflower on a grey background

Basically, all of your food groups are represented and when served with a bit of warmed pita bread you’ve got a bomb diggity rounded meal on your hands if you ask me.

And since you asked me, why yes, I do think these roasted cauliflower hummus bowls would make for excellent picnic fare. Spooned into a big platter to be shared family style they’d be the perfect social nourishment at your next dinner. Or! Make a double batch into an epic summer hummus platter.

two bowls of hummus topped with roasted cauliflower

I love this kind of dish for its endless versatility. Side dish? Main dish? Party dish? Yes, yes, and yes. And though I strongly encourage you in the roasted cauliflower and toasted pumpkin seed topping direction (because: roasted cauliflower), there are a literal million directions you could go with this. Literal. Million.

Pickled beets? Roasted chickpeas? Chopped egg? Tapenade? Sign me up!

Plus making roasted cauliflower hummus bowls will take you nary 10 minutes of hands on time, which surely just about everyone can swing. I believe in you!

portrait photo with two bowls of hummus and roasted cauliflower on a grey background

Hey Nutrition Lady, can you tell me more about chickpeas? 

Alrightly, we’ve got chickpeas, ringing in at about 12.5 grams of fiber per cup, which is 50% of the recommended daily intake of dietary fiber.  About two-thirds of the fiber in garbanzos is insoluble, which is great for digestive health, particularly in the colon. The remaining third is soluble fiber, which can help lower our LDL-cholesterol, total cholesterol, and triglycerides; important for cardiovascular health.

Chickpeas contain about 14 grams of protein per cup! Combine that protein with the healthy dose of dietary ifber, and you’ve got a powerful protein-fiber combination that is key for stabilizing blood sugar. This protein-fiber combination is also beneficial for improving our sense of satiety, which can help prevent over eating. Chickpeas are notable for antioxidant nutrients like vitamin C, vitamin E, and beta-carotene, but also contain concentrated supplies of antioxidant phytonutrients such as flavonoids and polyphenols.

a brown bowl of hummus topped with roasted cauliflower

Other meal bowls you might enjoy:

Barbecue Tofu Bowls
Black Bean Noodle Bowls with Spicy Sesame Sauce
Vegan Poke Bowls
Tempeh Reuben Bowls

large blue bowl of hummus and roasted cauliflower on a grey background
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Roasted Cauliflower Hummus Bowls

Roasted Cauliflower Hummus Bowls are perfect for lunch, a snack, or a party platter! Protein-packed hummus is spooned into bowls and topped with roasted cauliflower and toasted pumpkin seeds for a deliciously different meal. 

Course Appetizer, lunch
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4
Calories 318 kcal
Author Katie Trant

Ingredients

Roasted Cauliflower

  • 1 large cauliflower broken down into florets
  • 2 Tablespoons extra virgin olive oil
  • 1 teaspoon ground cumin
  • 1/2 teaspoon chili powder
  • salt and pepper
  • 1/4 cup raw pumpkin seeds

Hummus

  • 2 14 ounce cans chickpeas drained and rinsed
  • 1/2 cup tahini paste
  • 1 large lemon juiced
  • 1 clove garlic
  • 1/2 cup cold water
  • salt and pepper

Instructions

  1. Preheat your oven to 200°C / 400°F. 

  2. Spread the cauliflower florets out into a single layer on a baking sheet. Drizzle with extra virgin olive oil, adding more as needed to make sure the cauliflower is well coated. Sprinkle with cumin, chili powder, salt, and pepper, and toss to evenly coat the cauliflower with the spices. 

  3. Place the cauliflower into the oven and roast for 15 minutes. 

  4. Remove from the oven, turn the cauliflower, and sprinkle with the pumpkin seeds.


  5. Replace in the oven and roast for another 10-15 minutes, until the cauliflower is golden and the pumpkin seeds are toasted.

  6. While the cauliflower is roasting, prepare the hummus. 

  7. Combine chickpeas, tahini, garlic, lemon juice, and salt in a food processor. Pulse a few times to break down the chickpeas. 

  8. With the food processor running, add the cold water in a slow stream. Stop the food processor and scrape down the sides. Taste, adjust seasonings, and add any extra water to achieve the desired consistency. 

  9. To serve, spoon hummus into the bottom of four bowls. Spread and swirl into an even layer. Add 1/4 of the roasted cauliflower and pumpkin seeds over the top of each bowl. 

  10. Drizzle with good olive oil, sprinkle with salt and pepper. Serve with warm pita bread. 

Nutrition Facts
Roasted Cauliflower Hummus Bowls
Amount Per Serving
Calories 318 Calories from Fat 225
% Daily Value*
Total Fat 25g 38%
Saturated Fat 3g 15%
Sodium 80mg 3%
Potassium 806mg 23%
Total Carbohydrates 18g 6%
Dietary Fiber 5g 20%
Sugars 4g
Protein 10g 20%
Vitamin A 1.9%
Vitamin C 124.5%
Calcium 9.3%
Iron 16.1%
* Percent Daily Values are based on a 2000 calorie diet.
Roasted Cauliflower Hummus Bowls are perfect for lunch, a snack, or a party platter! Protein-packed hummus topped with roasted cauliflower and toasted pumpkin seeds for a deliciously different meal.
#vegan #hummus #cauliflower


 

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