Description
Prepare this curried cauliflower bake with chickpeas using simple ingredients for a quick and easy recipe full of flavor, nutrients, and plant-based protein!
Ingredients
- 15 ounce canned chickpeas, drained
- 16 ounces or 4 cups cauliflower florets (~1 small cauliflower head)
- 3 Tablespoon light olive oil, divided
- 1 to 1 1/2 teaspoon curry powder (see notes)
- 1 teaspoon minced garlic or 1 teaspoon garlic powder
- 1/2 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon smoked paprika
- 2 1/2 to 3 cups cooked white rice (see notes for substitutes)
- 1 cup frozen peas (or peas and carrot mix) – optional for extra plant based protein
- 4 to 6 ounces feta, diced
- 1/4 to 1/3 cup Parmesan cheese or nutritional yeast
- Optional Toppings – fresh herbs, lemon slices
Instructions
- Preheat the oven to 400 F. Spray a sheet pan or large casserole dish with nonstick cooking spray.
- In a large bowl, toss together the chickpeas, cauliflower, 2 Tablespoons oil, curry powder, garlic, salt, black pepper, and paprika. Pour onto the prepared sheet pan and spread out evenly.
- Place the cauliflower chickpea mixture in the oven for 15 minutes or until the cauliflower and chickpeas are tender and golden. While the cauliflower is cooking, prepare the rice and steam the vegetables according to package instructions.
- Once the cauliflower and chickpeas are cooked, remove the pan from the oven and reduce the temperature to 350F. Add the cooked rice and optional peas to the pan, drizzle with 1 Tablespoon olive oil and toss to combine with the cauliflower and chickpeas.
- Evenly place the diced feta on top then sprinkle with parmesan. Return to the oven and bake for an additional 15 minutes at 350F.
- If desired, drizzle with extra olive oil and garnish with fresh herbs or lemon slices before serving. Season to taste
- Store in the fridge in an airtight container for up to 4 days or freeze for up to 3 months.
Notes
Substitute Tips – To make homemade curry powder combine 1/2 teaspoon ground cumin, 1/4 teaspoon chili flakes (omit for nightshade free), 1/8 teaspoon turmeric, 1/4 teaspoon ground coriander and 1/8 teaspoon black pepper. For a lower carb vegetarian option, substitute peas for baby spinach and rice for cauliflower rice. For vegan options, omit the feta and Parmesan or use dairy free alternatives such as vegan cheese sauce, tempeh, tofu, nutritional yeast or store bought plant based feta.
Prep Tips – To prevent dryness, use freshly steamed rice and toss with a little olive oil before combining with the casserole. To avoid soggy cauliflower rice, bake the cauliflower rice for 15 minutes at 400 F before adding to the cauliflower bake.
- Prep Time: 10 minutes
- Cook Time: 30 to 35 minutes
- Category: dinner
- Method: oven
- Cuisine: American
Nutrition
- Serving Size:
- Calories: 435
- Sugar: 6 g
- Sodium: 583.8 mg
- Fat: 18.6 g
- Saturated Fat: 6.1 g
- Carbohydrates: 54.9 g
- Fiber: 6.5 g
- Protein: 13.6 g
- Cholesterol: 25.3 mg
