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“Heaven in a bowl! We LOVE this recipe. The flavours work beautifully together. Thank you for another perfect recipe 😍”
My crispy lentil obsession continues! And they’re the perfect nutrient-dense topping for this Roasted Cauliflower Bowl with Tzatziki & Crispy Lentils. This beautiful bowl is packed with flavor and nutrition, boasting 30 g of protein, 11 mg of iron, and 23 g of fiber per serving. And, of course, it’s loaded with antioxidants, something you’ve probably guessed from the vibrant colors!
The roasted cauliflower, sweet beetroot, crispy lentils, and creamy dairy-free tzatziki come together perfectly to create a satisfying, well-balanced meal. Plus, it’s super easy to make, with the oven doing most of the work! If you love bowls like this, try my Mediterranean potato tzatziki bowl, Moroccan-inspired nourish bowl, or high-protein romesco butter beans next.
Why I Love This Recipe (as a Nutritionist)
- High-Protein: With 30 g of protein per serving, this bowl is a fantastic plant-based option to support your daily protein needs.
- Iron-Rich: Packed with 11 mg of iron, combined with garlic and vitamin C, to enhance the absorption rate.
- High-Fiber: With 23 g of fiber and over 8 unique plants, this meal is a feast for our microbiome! And keeps you full for longer.
- Vitamin C Boost: Provides 138 mg of vitamin C, which aids in iron absorption and supports immune health.
- Flavorful and Nourishing: The combination of roasted cauliflower, crispy lentils, and creamy tzatziki creates a balanced and satisfying meal.
Ingredient Notes
- Cauliflower: Rich in vitamin C and antioxidants, cauliflower roasts beautifully with spices like turmeric and cumin.
- Brown Lentils: Lentils are rich in plant-based protein, fiber, and essential nutrients like iron and folate, supporting muscle health, digestion, and energy levels. Their low glycemic index helps regulate blood sugar, while their high fiber content promotes heart health and fullness.
They get crispy in the oven, adding texture to the dish. You can swap them for black lentils or chickpeas if preferred. - Beetroot: Adds natural sweetness and color. Beetroots contain nitrates, which are converted into nitric oxide in the body, which helps relax and widen blood vessels, improving circulation and lowering blood pressure.
- Dairy-Free Yogurt: Soy yogurt provides a creamy base for the tzatziki. If unavailable, any dairy-free yogurt will work, but keep in mind it might lower the protein intake.
- Pistachios: These nuts add crunch and healthy fats. You can substitute with pumpkin seeds for a nut-free option.
How to Make This Recipe (Summary)
Start by preheating your oven to 400°F (200°C) and preparing your spice mix. Coat the cauliflower florets with olive oil and spices, and roast them alongside beetroot cubes for about 30 minutes. Bake the lentils separately until crispy, rotating the tray halfway through for even cooking.
Prepare the tzatziki by grating cucumber, squeezing out the excess water, and mixing it with dairy-free yogurt, dill, garlic, and lemon juice.
Assemble the bowl with layers of tzatziki, roasted vegetables, crispy lentils, and pistachios. Adjust salt and pepper to taste, and serve with a handful of greens like arugula or mixed salad. View recipe card below for detailed instructions.
Variations and Tips
- Spice Swap: Use a pre-made spice blend like ras el hanout for a quick aromatic twist.
- Nut-Free Option: Swap pistachios for toasted sunflower or pumpkin seeds.
- Add More Greens: Mix in baby spinach, kale, or mixed leaf salad for extra nutrients and a touch of freshness.
- Sweeten the Yogurt: If your yogurt is tart, add 1 tsp of maple syrup to balance the flavors.
- Cucumber juice: don’t waste it! It makes the perfect addition to your next mocktail, I love it with some sparkling or tonic water, fresh grapefruit, and rosemary.
- If you like this recipe, you’ll also love our Hummus Pita Bowl, Crispy Lentils & Potato Bowl, or High-Protein Beetroot Medi Bowl.
Why You’ll Love This Roasted Cauliflower Bowl
- High-protein
- Iron-rich
- Easy-to-make
- Flavor-packed
- Plant-based
Roasted Cauliflower Bowl with Tzatziki & Crispy Lentils
Ingredients
- ¼ tsp (0.8 g) ground turmeric
- ½ tsp (1 g) ground cumin
- ½ tsp (1 g) ground coriander
- ¼ tsp (0.5 g) chili powder
- ½ large (450 g) cauliflower - chopped into florets
- 4 tsp (20 ml) olive oil - divided
- 10.5 oz (300 g) raw beets - peeled and cubed
- 2 cups (400 g) cooked brown lentils
- 2 tbsp (15 g) pistachios
- sea salt flakes - to taste
- freshly cracked black pepper - to taste
Tzatziki
- 1 small cucumbers
- 1 cup (240 ml) thick dairy-free yogurt - I used soy
- ¼ cup (12 g) fresh dill - finely chopped
- 1 clove garlic - minced
- 2 tbsp (30 ml) lemon juice
Instructions
- Preheat the oven to 400°F (200°C) fan-forced mode.
- Combine the spices: mix together the turmeric, cumin, coriander, chili powder, and a pinch of salt.
- Roast the vegetables: Combine the cauliflower with 1 tsp olive oil and the spices. Transfer to a large baking tray, lined with baking paper.
- Combine the beetroot with 1 tsp of olive oil and a pinch of salt. Add to the baking tray along with the cauliflower. Bake on the middle rack of the oven for 30 minutes.
- Prepare the lentils: To a baking tray lined with baking paper, add the lentils, a pinch of salt, and 2 tsp of olive oil. Spread the lentils across the tray, and bake on the top rack of the oven for 25 to 30 minutes, until crispy. Rotate the tray halfway for even baking, and monitor the lentils at the 25-minute mark to avoid burning.
- Prepare the tzatziki: Grate the cucumber and use a clean cloth to squeeze out any excess water. In a medium-sized bowl, mix together the soy yogurt, grated cucumber, dill, garlic, and lemon juice, and season with salt and pepper to taste. Keep in the fridge until ready to serve
- Assemble: Layer the tzatziki, cauliflower, beetroot, lentils, and some chopped pistachios. Adjust salt & pepper to taste and enjoy!
Notes
Video
Per Serving/Portion
FAQ
Yes, it is naturally gluten-free.
The lentils are cooked before baking. You can use canned lentils or cook them yourself from scratch. The ingredient list shows ‘2 cups cooked brown lentils.’
Yes, any dairy-free yogurt will work, but keep in mind it might lower the protein intake.
I use Vitasoy or Kingsland for this recipe. Both are creamy soy yogurts that work beautifully for the tzatziki.
Carrots, pumpkin, or potatoes are all delicious here. A reader, Laurie, used pumpkin with a spinach base and loved the result.
Store the components separately in airtight containers in the fridge for up to 3 days.
This recipe is easy to adjust to nut-free by using pumpkin seeds instead of pistachios.
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A simply superb dish. The flavours are divine. We love your recipes Sarah & so many are on rotation in our home. Thank you for the nutrition information and guidance. Your website is so beautiful & supportive. Very easy to select gluten free, high iron, high protein & high calcium meals to meet my challenging dietary restriction. You make my meal selection much easier
You’ve made my day Dawn, thank you so much for taking the time to share this with me! I’m so happy you’re loving the recipes 🥰
Heaven in a bowl! We LOVE this recipe. The flavours work beautifully together. Thank you for another perfect recipe 😍
Omg Jill! You make all the recipes look stunning! Thank you for sharing, it brings me so much joy to see it 🥰
Honestly one of the nicest recipes I’ve ever made!
This is so pretty! Thank you so much for sharing Chelsea 💚
This was so rasy to make and really yum! Instead of serving in a bowl, I also whipped up a batch of your Red Lentil and Quinoa wraps and served it in a wrap. Thank you Sarah for another successful dinner
I love this idea, looks absolutely stunning Nicole x
Very new to plant based meals and I kinda made this. Did the cauliflower the same but only had red lentils so ended up with a kind of crispy mash. Put feta in the tzatziki to make it like a whipped feta. The beets were a little firm but I’ve never eaten them before and I thought they were yummy! Thank you for the recipe!
Hey Molly, that looks fantastic. Thank you for sharing your tips. So happy you loved it 💚
Hello!
Is there a replacement for beetroot?
Thanx 🙂
Hi Zed, potatoes or carrots would be delicious in this recipe!
Are the lentils wet and cooked before you roast them? Or are they dry out of the bag? I don’t understand how you could eat hard lentils!!!
Hi Susan, I do not recommend eating raw hard lentils. The lentils used in this recipe are cooked, you can use canned lentils, or cook them yourself from scratch. This information is available in the ingredient list “2 cups cooked brown lentils”. Hope you love the recipe 🙂
Do you use raw lentils or precooked before baking?
I used pre-cooked lentils (canned), you can find this info next to the ingredient, in the ingredient list for all our recipes 🙂