Roasted Cauliflower Bowl with Creamy Garlic Sauce

Author: Sarah Cobacho | Posted: January 17, 2024

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Roasted cauliflower, asparagus, and adzuki beans served with a creamy, flavorful garlic white bean sauce.

You loved our Sweet And Spicy Roasted Veggies with Garlic Confit Dip so much that we’re back with this kind of similar yet completely unique Roasted Cauliflower Bowl with Creamy Garlic Sauce! Each bowl contains 31 g of protein and 28 g of fiber and is also packed with folate, vitamin C, K, magnesium, and manganese. And with 12 unique plants before even counting the spices, it’s a true feast for your microbiome!

We changed things up with the toppings in this bowl with a delicious lemony and slightly spicy roasted cauliflower, some crunchy adzuki beans (which can be substituted with black beans if you can’t find them), and beautiful tomatoes and asparagus. Then, I’ve added fresh cucumber, some pumpkin seeds, fresh dill, and mint. The combo of texture and flavor is super fresh, and it’s also extremely nourishing.

Why This Recipe Works

  • Nutrient-rich: Loaded with vitamins and fiber.
  • Flavorful: A delicious mix of spices and fresh herbs.
  • Easy to Make: Simple steps, perfect for any skill level.
  • Versatile: Great for lunch, dinner, or meal prep.
  • Satisfying: Filling yet light, ideal for a nutritious meal.

Step-By-Step Instructions

Start by heating your oven to 400°F/200°C. Combine garlic, olive oil, and rosemary in a dish, cover, and bake. Blend the roasted garlic with cannellini beans, yogurt, lemon, and seasonings until smooth. Roast the cauliflower with spices until tender. Combine adzuki beans, asparagus, and tomatoes, season, and bake. Assemble your bowl with layers of white bean dip, roasted veggies, and fresh herbs. Enjoy your nourishing and delicious meal!

Ingredient Notes

  • Cannellini Beans: High in protein and fiber, a great base for dips.
  • Cauliflower: A delicious vegetable from the cruciferous familly.
  • Sumac: Adds a tangy, lemony flavor.
  • Adzuki Beans: Rich in nutrients and perfect for adding texture.
  • Soy Yogurt: A dairy-free source of calcium and probiotics.

FAQ

  • Is this recipe gluten-free? Yes, it’s naturally gluten-free.
  • Can I use a different bean type? Absolutely, feel free to experiment with other beans like chickpeas or black beans.
  • Is this dish suitable for meal prep? Although this one is best enjoyed fresh with the veggies straight out of the oven, for best texture, it keeps in the fridge for up to 3 days, separating the beans and toppings.
  • Can I make this recipe nut-free? Yes, it’s already nut-free and perfect for those with allergies.
  • Are there any alternative dressings I can use? Try a tahini or beetroot hummus dressing for a creamy, sesame-flavored twist.

Variations and Tips

  • Add some crunch with some extra roasted nuts.
  • Experiment with different herbs like parsley or coriander for new flavors.
  • Substitute adzuki beans with lentils or black beans for a different texture.
  • For extra zest, add a sprinkle of lemon zest to the dressing.
  • Roast extra veggies like bell peppers or zucchini for added nutrients and variety.
  • If using canned beans vs. cooked from dry, you may not need ice cubes as canned beans have a higher moisture content compared to beans cooked from dry. In either case, it’s best to start by blending the beans and only add liquid as necessary. To minimize bloating, we recommend soaking dry beans for 16 hours before cooking or rinsing canned beans thoroughly if you choose to use them.

Why You’ll Love This Roasted Cauliflower Bowl

  • Nourishing
  • Flavorful
  • Versatile
  • Easy-to-Make
  • Wholesome

Roasted Cauliflower Bowl with Creamy Garlic Sauce

4.80 from 5 votes
Roasted cauliflower, asparagus, and adzuki beans served with a creamy, flavorful garlic white bean sauce.
Prep Time15 minutes
Cook Time45 minutes
Total Time1 hour
A nourishing bowl of roasted cauliflower, asparagus, and adzuki beans served with a creamy garlic white bean sauce. Packed with protein and fiber, it's a feast for your microbiome.
By Sarah Cobacho (plantbaes.com)

Video

Servings 3

Ingredients

Creamy Garlic Sauce

  • ½ garlic head (about 10 small cloves)
  • 1 rosemary sprig (optional)
  • 2 tbsp olive oil
  • 2 cups cannellini beans (cooked)
  • 1 cup soy yogurt
  • 1 lemon juiced (3 tbsp)
  • salt and pepper (to taste)
  • 5 ice cubes (1/2 cup – optional – see notes)

Veggies & Toppings

  • 4 cups cauliflower, diced
  • 2 tbsp olive oil (divided)
  • ½ tsp turmeric
  • tsp sumac
  • ¼ tsp chili powder (or more to taste)
  • 1 tsp onion powder
  • 2 cups adzuki beans (cooked)
  • salt and pepper (to taste)
  • 300 g cherry tomatoes
  • 1 bunch asparagus, chopped
  • 1 cucumber, diced
  • 3 tbsp pumpkin seeds
  • 3 tbsp fresh dill, chopped
  • 3 tbsp fresh mint, chopped

Instructions

  • Preheat the oven to 400 °F. Add the garlic, olive oil, and rosemary to a small oven-safe dish. Cover and cook for 15 minutes. Remove the garlic and set aside. You can keep the garlic oil in the fridge to flavor other dishes or drizzle some at the end of the dish if you’d like.
  • In a blender, combine the roasted garlic, cannellini beans, yogurt, lemon juice, salt, pepper, and half the olive oil. Blend for 1 minute. Add the ice cubes if necessary and process until perfectly smooth.
  • In a bowl, combine the cauliflower with 1 tbsp of olive oil and the turmeric, sumac, chili powder, and onion powder. Transfer to a baking tray and bake in the oven for 30 minutes.
  • On another baking tray, add the adzuki beans, asparagus, and cherry tomatoes. Drizzle with 1 tbsp of olive oil, season with salt & pepper, and bake in the oven for 18 minutes.
  • To serve, layer the ingredients in a bowl in the following order: creamy garlic sauce, roasted cauliflower, beans, tomatoes, asparagus, cucumber, pumpkin seeds, and fresh herbs. Enjoy this nourishing and flavorful dish!

Notes

Do I need to use ice cubes? If using canned beans vs. cooked from dry, you may choose to omit the ice cubes as canned beans have a higher moisture content compared to beans cooked from dry. In either case, it’s best to start by blending the beans and only add the ice cubes as necessary, to achieve a smooth texture. To minimize bloating, we recommend soaking dry beans for 16 hours before cooking or rinsing canned beans thoroughly if you choose to use them.
Per Serving
Calories 597kcalCarbohydrates 87gProtein 31gFat 19gSodium 438mgFiber 28gVitamin A 121IUVitamin C 105mgCalcium 189mgIron 7mg
COURSE Main Course
CUISINE Healthy
KEYWORDS Easy Dinner, Fiber-Rich, High Protein, Microbiome-Friendly
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4 Comments

    1. Sumac has a citrus flavour, if you’re in Australia, our native lemon myrtle is a great substitute. Otherwise a little bit of lemon zest will do. Hope you love it 🙂

  1. Please can you help. It says to add “the spices” to the cauliflower but I can’t see what are the spices in the recipe. Am I having a senior moment? Thanks.

    1. Hey Jo, my apologies, it seems a part of the recipe was missing, all fixed now, thank you very much for bringing it to our attention! Hope you love it x

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