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Roasted Cauliflower Grain Bowl

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Enjoy a medley of Mediterranean flavors with this Roasted Cauliflower Grain Bowl. This nourishing dish combines fluffy sorghum, spiced roasted cauliflower, and protein-rich tofu, topped with fresh cucumbers, pistachios, and dates for the perfect balance of savory, salty and sweet. Finished with a creamy white bean and sun-dried tomato puree, it's ideal for dinner parties or meal prep.
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Feeling tired of the same old weeknight dinners? Ready to switch up your nourish bowl? Rice and quinoa are great options for grain bowls, but this time, we’re mixing it up with a favorite ingredient of mine! Meet sorghum, the star of this scrumptious Roasted Cauliflower Grain Bowl. Once you try this recipe, you’ll see why sorghum is such a fantastic choice. Keep reading to discover more about this incredible, lesser-known superfood!

Crafted to satisfy, this Roasted Cauliflower Grain Bowl embodies the robust flavors of the Mediterranean diet; known for its health benefits and use of fresh herbs and vibrant vegetables. The dish centers around roasted cauliflower – which, need I say more? Cauliflower is so delicious and when cooked, it takes on a wonderfully nutty flavor, and takes on the aromatic blend of spices it’s roasted with. Alongside the cauliflower, the inclusion of gluten-free sorghum adds a delightful texture and ups the nutritional ante by providing a high-protein, iron-rich base that’s surprisingly light yet filling – but more on that later! This Mediterranean inspired bowl is filled with nourishing ingredients and totally gluten free and I can’t wait for you to try it!

Ingredients for Roasted Cauliflower Bowls

  • Sorghum or Couscous: Sorghum, a gluten-free grain, provides a light, fluffy base rich in protein and iron. Couscous, although not traditionally gluten-free, can be used for a finer texture and quicker cooking time.
  • Cauliflower: When roasted, cauliflower becomes nutty and sweet, adding a robust depth to the bowl. Its texture contrasts nicely with the softer elements.
  • High Protein Super Firm Tofu: This tofu variety has a denser texture, making it ideal for roasting as it holds its shape well and absorbs flavors, adding substantial protein content to the bowl.
  • Paprika: Adds a mild, smoky flavor that enhances the savory notes of the roasted tofu and cauliflower.
  • Garlic Powder: Brings a concentrated burst of garlicky warmth, complementing the other earthy spices.
  • English Cucumber: Adds a crisp, refreshing texture, providing a cool contrast to the warm ingredients.
  • Pistachios: These nuts offer a crunchy texture and a slightly sweet flavor that pairs well with the other elements in the bowl.
  • Medjool Dates: Known for their natural sweetness, dates add a chewy texture and a caramel-like sweetness, balancing the savory flavors.
  • Green Onions: Offer a mild, oniony bite that complements the sweeter and more robust flavors.
  • Italian Parsley: This herb adds a fresh, slightly peppery taste, enhancing the dish’s freshness.
  • Lemon Juice: Adds brightness and acidity, lifting all the flavors and balancing the dish’s richness.
  • Balsamic Vinegar: Contributes a sweet tanginess that complements the deep flavors of the roasted vegetables and tofu.
cubed firm tofu on a wooden cutting board
chopped dates, lemon, and green onion on a cutting board

White Bean Sun Dried Tomato Puree Ingredients:

  • White Beans: These beans provide a creamy texture and mild flavor, forming the base of the puree. They are also a great source of protein and fiber.
  • Oil-Free Sun Dried Tomatoes: Offer a concentrated burst of tangy sweetness and umami, enhancing the puree’s depth without additional oil.
  • Tahini: Adds a creamy consistency and rich nuttiness, that complements the earthy tones of the beans and tomatoes.
  • Maple Syrup: Provides a subtle sweetness that counteracts the acidity of the tomatoes and the bitterness of the tahini.
sorghum grains in a metal measuring cup

What is Sorghum?

Sorghum is much more common than you might think! It is a grain that has gained much attention – particularly for those seeking nutritious, gluten-free alternatives to common grains like farro wheat and rice. Originating from Africa, sorghum is adaptable to diverse climates and environments, offering a wealth of nutritional benefits. It provides more protein per serving than quinoa which is a big deal since many choose quinoa for its high protein count! This high protein content makes sorghum an excellent choice for muscle building and repair, especially beneficial for vegetarians and vegans aiming to increase their protein intake. Additionally, sorghum is rich in iron, an essential mineral for oxygen transport and energy production, along with antioxidants that protect against cellular damage and chronic diseases. Its high fiber content further supports digestive health, weight maintenance, and blood sugar control, making it ideal for those managing diabetes.

Sorghum’s mild, slightly nutty flavor and light texture make it super versatile in the kitchen. It can be prepared fluffy like rice, popped like popcorn, ground into flour for baking (which many of you might recognize its name from), or used in soups and stews to add thickness and nutritional value. Because sorghum absorbs flavors well, it serves as an excellent base for a variety of dishes, like this grain bowl. Moreover, sorghum is environmentally sustainable due to its drought resistance, requiring less water than many other crops.  Its sustainable farming practices make it highly desirable in places where water is scarce. Given its combination of nutritional benefits, culinary versatility, and environmental sustainability, sorghum is undoubtedly a grain worth incorporating into your diet!

How to Make These Grain Bowls

Begin by preparing the sorghum according to the package instructions. This grain serves as the hearty base of your bowl, so you’ll want to ensure it’s cooked to a perfect, fluffy consistency. Meanwhile, preheat your oven to 400 degrees and line a large metal baking sheet with parchment paper. This setup helps in easy cleanup and prevents sticking. Place the cauliflower florets and tofu cubes onto the baking sheet, making sure they have enough room to roast without crowding. Evenly sprinkle them with paprika, garlic powder, salt, and pepper. Toss everything together to ensure the pieces are well-coated with the seasoning. Slide the baking sheet into the oven and let the cauliflower and tofu roast for about 25 minutes, or until golden and crispy, turning halfway through for even cooking.

While your main ingredients roast and the sorghum simmers, prepare the creamy sun-dried tomato puree. In a blender, combine the drained white beans, sun-dried tomatoes, tahini, maple syrup, and salt. Blend until the mixture reaches a smooth, creamy consistency, making sure to scrape down the sides as necessary to incorporate all ingredients. Taste the puree and adjust the seasoning if needed – more salt for savoriness, or a bit more maple syrup for sweetness. Once the sorghum and roasted items are done, transfer them to a large mixing bowl. Add in the chopped cucumber, pistachios, dates, green onions, and parsley. Drizzle over the lemon juice and balsamic vinegar to bring a bright, zesty finish to the flavors. Gently toss everything together, ensuring the ingredients are evenly distributed and well-coated with the dressing. To serve, spoon a generous amount of the sun-dried tomato puree onto each plate, creating a flavorful bed, and top with the sorghum and roasted vegetable mixture. 

Ways to Customize Your Roasted Cauliflower Bowl

Customizing your Roasted Cauliflower Bowl is a creative way to cater to different tastes and dietary needs. Here’s how you can use a variety of ingredients to adapt this recipe to your preferences:

  • Grain Choices: The original recipe features sorghum; a gluten-free, protein-rich grain but couscous can be substituted as well. Quinoa and brown rice are also excellent alternative options for those seeking a gluten-free base with a chewier texture. 
  • Variety of Roasted Vegetables: While cauliflower is the star of this bowl, you can also try incorporating vegetables like broccoli or sweet potatoes to the roasting pan. The cauliflower, sweet potato, broccoli and the tofu can be roasted at the same time!
  • Proteins: To make these bowls even more filling, consider adding chickpeas or black beans. 
  • Nuts and Seeds: Sprinkle chopped pistachios or pumpkin seeds over your bowl before serving to add a crunch and a boost of nutrition. These elements not only enhance the texture but also the nutritional profile of your bowl.
  • Sauces and Dressings: Consider adding a dollop of tzatziki sauce to take the Mediterranean vibes to another level! 
  • Herbs and Spices: Fresh herbs like parsley or cilantro can add a splash of color and freshness to the bowl. For those who enjoy a bit of heat, a sprinkle of chili powder or red pepper flakes on the cauliflower before roasting can elevate the dish.

What to Love About Roasted Cauliflower Bowls

These bowls are not only delicious but also deeply nourishing. They are packed with fiber, protein, and essential nutrients, making them a fantastic option for anyone looking for a satisfying, healthful meal. The additional bonus of being entirely plant based, gluten free and oil free really is the cherry on top as it ensure everyone and anyone can enjoy this dish! Whether you’re hosting a dinner party or prepping meals for the week, this Roasted Cauliflower Grain Bowl is sure to hit the spot.

Be sure to rate this recipe and leave a comment once you make it! Also don’t forget to check out:

Spiced Tempeh Cauliflower Bowls

Vegan Sheet Pan Dinner

Coconut Crusted Tofu Bowls

Jackie Akerberg

Author of the Clean Vegan Cookbook, Food Blogger and Recipe Developer from Des Moines, Iowa. 

Jackfruitful Kitchen has proudly been featured in Forks Over Knives, Vegan Bowls, Vegan Food and Living, and DSM Magazine.

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Roasted cauliflower and tofu grain bowl over red pepper puree with couscous and cucumber
Jackie Akerberg

Roasted Cauliflower Grain Bowl

5 from 6 votes
Print Recipe Pin to Pinterest!
Enjoy a medley of Mediterranean flavors with this Roasted Cauliflower Grain Bowl. This nourishing dish combines fluffy sorghum, spiced roasted cauliflower, and protein-rich tofu, topped with fresh cucumbers, pistachios, and dates for the perfect balance of savory, salty and sweet. Finished with a creamy white bean and sun-dried tomato puree, it's ideal for dinner parties or meal prep.
Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Servings: 4 servings
Course: Dinner, Entree, lunch, Main Course, Meal Prep
Calories: 737

Equipment

Ingredients
  

Bowl Ingredients
  • 1 cup sorghum, or couscous
  • 1 head cauliflower, cut into florets
  • 16 oz high protein super firm tofu, cut into 1” cubes
  • 1 tsp paprika
  • ½ tsp garlic powder
  • ½ tsp salt and pepper
  • ½ cup English cucumber, chopped
  • ¼ cup pistachios, chopped
  • 3 medjool dates, chopped
  • 2 green onions, chopped
  • ½ cup Italian parsley, finely chopped
  • ½ lemon, juiced
  • 2 tbsp balsamic vinegar
White Bean Sun Dried Tomato Puree
  • 15 oz canned white beans, drained
  • ⅔ cup oil-free sun dried tomatoes
  • 2 tbsp tahini
  • ½ cup water
  • ½ lemon, juiced
  • 1 tbsp maple syrup
  • ½ tsp salt

Method
 

  1. Begin by cooking sorghum or couscous according to package instructions. Set aside.
  2. Meanwhile, preheat your oven to 400 degrees and line a large metal baking sheet with parchment paper. Spread the tofu and cauliflower on the baking sheet and season with paprika, garlic powder, salt and pepper. Toss to evenly coat and distribute on the pan. Place in the oven and bake for 25 minutes until golden and crisp.
  3. While the sorghum, tofu and cauliflower are cooking, prepare your creamy sun dried tomato puree by adding the beans, sun dried tomatoes, tahini, lemon, water, maple syrup and salt to a blender and pureeing until smooth. Season to taste and add more water if desired to achieve a thinner result. Divide the puree between 4 serving plates or shallow bowls.
  4. Remove the roasted veggies from the oven and transfer to a bowl. Add in the cooked sorghum and remaining ingredients including the cucumber, pistachios, dates, onion and parsley. Drizzle with lemon juice and balsamic vinegar and toss to combine.
  5. Divide the sorghum veggie mixture between the four plates and enjoy!

Nutrition

Serving 1servingCalories 737kcalCarbohydrates 102gProtein 40gFat 18gSaturated Fat 4gPolyunsaturated Fat 3gMonounsaturated Fat 4gSodium 679mgPotassium 2002mgFiber 19gSugar 28gVitamin A 1181IUVitamin C 103mgCalcium 204mgIron 8mg

*Macros are provided as an estimate for convenience. Your final numbers will vary depending on ingredient brands, substitutions, and how you portion the recipe.

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10 Responses

  1. 5 stars
    This is a great recipe! Very tasty and thanks so much for an OIL FREE recipe, hard to find! Tonight I’m going to try the bang bang tofu lettuce wraps
    Thank you,

    Reply

    1. Hey Linnie! I am so glad that the oil free works for you! I truly believe that its not always as necessary as people think which is why I love working on oil free recipes!

      Reply

  3. 5 stars
    It’s been a long time since I tried to cook with sorghum – it had a perfect pop. And the combination of flavours was rich but sort of light or fresh. I can also see a few ways to change this up with other flavour pairings for variety later, but it’s so great just as the recipe is laid out here. It’s now going to be in regular rotation at our house.

    Reply

  4. 5 stars
    Very, very tasty! We really liked all the flavors. So much going on. Next time I’ll add mint. But as it is it is great!

    Reply

  5. 5 stars
    This was delicious and so satiating! The flavors and textures together were amazing. A keeper!

    Reply

  6. 5 stars
    I couldn’t wait to make this recipe as soon as I saw it! It was amazing!!! Can’t wait to make it for friends!!

    Reply
5 from 6 votes

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