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Photo:Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsey Lower
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsey Lower
Active Time:20 minsTotal Time:45 minsServings:4Jump to Nutrition Facts
Active Time:20 minsTotal Time:45 minsServings:4
Active Time:20 mins
Active Time:
20 mins
Total Time:45 mins
Total Time:
45 mins
Servings:4
Servings:
4
Jump to Nutrition Facts
Jump to recipeThisBuffalo Cauliflower Grain Bowlis a delicious vegetarian twist on a game-day favorite. Fiber-filled brown rice provides a base for the bowl. Slightly crispy chickpeas complement tender, meaty cauliflower, while both take a bath in spicy hot sauce. And the bright, herbaceous ranch-type sauce enrobes the snappy celery and carrots and complements the creamy, heart-healthy avocado. Keep reading for expert tips, like how to get crispy chickpeas.Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!Using fresh cauliflower (not frozen) is really important for the texture of this dish. Cutting it into small florets provides more surface area for the sauce, making it more satisfying and easier to eat.Patting the chickpeas dry before combining them with the other ingredients helps to ensure they get crispy in the oven.Add cherry tomatoes, shredded red cabbage or any other vegetables you have on hand to your bowl.You can substitute the brown rice with another whole grain, such asamaranth, quinoa or farro.Nutrition NotesCaulifloweris a low-carb cruciferous vegetable, packed with fiber, plant protein and vitamins C and K. With its white hue, cauliflower defies the “eat the rainbow” mantra because, despite its absence of color, it’s loaded with heart-healthy, cancer-fighting, inflammation-reducing antioxidants.Compared to white rice,brown ricehas more filling fiber, plant protein and antioxidants. The fiber-and-protein combo will help slow digestion and prevent blood sugar spikes. Brown rice has more vitamins and minerals than unfortified white rice, but if the white rice has been fortified, it will most likely contain more folic acid and iron than brown rice naturally contains. Whether you choose white or brown rice, you’ll add to your nutrition bottom line and provide your body with energy-producing carbohydrates.Chickpeas, also known as garbanzo beans, are a type of legume. Packed with plant protein, antioxidants and fiber, chickpeas are also a great source of complex carbohydrates to energize your body, and a good source of iron and folate.Buffalo sauceis typically made with ingredients like chile peppers and vinegar. What sets it apart from a typical hot sauce is the butter, which creates a thicker, richer sauce and helps it stick to chicken wings or, in this case, cauliflower. Chile peppers contain the compoundcapsaicin, which has been linked to living longer, reduced blood pressure and a healthier heart. Buffalo sauce can be high in sodium, so look for a reduced-sodium version if you are watching your sodium intake. Or go ahead and use your favorite Buffalo sauce, since we use a relatively small amount in this recipe.Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsey Lower
Jump to recipe
ThisBuffalo Cauliflower Grain Bowlis a delicious vegetarian twist on a game-day favorite. Fiber-filled brown rice provides a base for the bowl. Slightly crispy chickpeas complement tender, meaty cauliflower, while both take a bath in spicy hot sauce. And the bright, herbaceous ranch-type sauce enrobes the snappy celery and carrots and complements the creamy, heart-healthy avocado. Keep reading for expert tips, like how to get crispy chickpeas.Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!Using fresh cauliflower (not frozen) is really important for the texture of this dish. Cutting it into small florets provides more surface area for the sauce, making it more satisfying and easier to eat.Patting the chickpeas dry before combining them with the other ingredients helps to ensure they get crispy in the oven.Add cherry tomatoes, shredded red cabbage or any other vegetables you have on hand to your bowl.You can substitute the brown rice with another whole grain, such asamaranth, quinoa or farro.Nutrition NotesCaulifloweris a low-carb cruciferous vegetable, packed with fiber, plant protein and vitamins C and K. With its white hue, cauliflower defies the “eat the rainbow” mantra because, despite its absence of color, it’s loaded with heart-healthy, cancer-fighting, inflammation-reducing antioxidants.Compared to white rice,brown ricehas more filling fiber, plant protein and antioxidants. The fiber-and-protein combo will help slow digestion and prevent blood sugar spikes. Brown rice has more vitamins and minerals than unfortified white rice, but if the white rice has been fortified, it will most likely contain more folic acid and iron than brown rice naturally contains. Whether you choose white or brown rice, you’ll add to your nutrition bottom line and provide your body with energy-producing carbohydrates.Chickpeas, also known as garbanzo beans, are a type of legume. Packed with plant protein, antioxidants and fiber, chickpeas are also a great source of complex carbohydrates to energize your body, and a good source of iron and folate.Buffalo sauceis typically made with ingredients like chile peppers and vinegar. What sets it apart from a typical hot sauce is the butter, which creates a thicker, richer sauce and helps it stick to chicken wings or, in this case, cauliflower. Chile peppers contain the compoundcapsaicin, which has been linked to living longer, reduced blood pressure and a healthier heart. Buffalo sauce can be high in sodium, so look for a reduced-sodium version if you are watching your sodium intake. Or go ahead and use your favorite Buffalo sauce, since we use a relatively small amount in this recipe.Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsey Lower
ThisBuffalo Cauliflower Grain Bowlis a delicious vegetarian twist on a game-day favorite. Fiber-filled brown rice provides a base for the bowl. Slightly crispy chickpeas complement tender, meaty cauliflower, while both take a bath in spicy hot sauce. And the bright, herbaceous ranch-type sauce enrobes the snappy celery and carrots and complements the creamy, heart-healthy avocado. Keep reading for expert tips, like how to get crispy chickpeas.
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
Nutrition Notes
Cook Mode(Keep screen awake)Ingredients5cupsfreshcauliflower florets1(15-ounce) canno-salt-added chickpeas, rinsedand patted dry3tablespoonsextra-virgin olive oil¼teaspoonsalt4tablespoonsBuffalo-style hot sauce½cupwhole-milk plain strained (Greek-style) yogurt3tablespoonswater1tablespoonlemon juice½teaspoondried parsley½teaspoondried chives½teaspoondried dill¼teaspoongarlic powder2(8.8-ounce) packagesprecooked microwaveablebrown rice1largecarrot, peeled1avocado, sliced1cupthinly slicedcelery
Cook Mode(Keep screen awake)
Ingredients
5cupsfreshcauliflower florets
1(15-ounce) canno-salt-added chickpeas, rinsedand patted dry
3tablespoonsextra-virgin olive oil
¼teaspoonsalt
4tablespoonsBuffalo-style hot sauce
½cupwhole-milk plain strained (Greek-style) yogurt
3tablespoonswater
1tablespoonlemon juice
½teaspoondried parsley
½teaspoondried chives
½teaspoondried dill
¼teaspoongarlic powder
2(8.8-ounce) packagesprecooked microwaveablebrown rice
1largecarrot, peeled
1avocado, sliced
1cupthinly slicedcelery
DirectionsPreheat oven to 475°F. Line a large rimmed baking sheet with parchment paper.Trim 5 cups cauliflower florets into 1- to 1½-inch pieces; place in a medium bowl. Add chickpeas, 3 tablespoons oil and ¼ teaspoon salt; toss until evenly coated. Spread in a single layer on the prepared baking sheet. Roast, undisturbed, until the cauliflower is tender and the chickpeas are starting to crisp, 15 to 20 minutes.Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsey LowerReturn the cauliflower and chickpeas to the bowl. Add 4 tablespoons hot sauce; toss until evenly coated. Spread in a single layer on the baking sheet. Roast, undisturbed, until slightly crisp and browned, about 10 minutes.Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsey LowerMeanwhile, whisk ½ cup yogurt, 3 tablespoons water, 1 tablespoon lemon juice, ½ teaspoon each dried parsley, dried chives and dried dill and ¼ teaspoon garlic powder together in a medium bowl until smooth and creamy. Microwave 2 (8.8-ounce) packages rice according to package directions. Lay carrot flat on a cutting board. Create 1½ cups ribbons using a vegetable peeler, rotating the carrot as needed. (Reserve any remaining carrot for another use.)Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsey LowerDivide the rice among 4 bowls. Top the bowls with the cauliflower mixture, carrot ribbons, avocado, celery and the dressing.Frequently Asked QuestionsYou can definitely prepare this recipe ahead of time. However, keep in mind that while the cauliflower and chickpeas can be roasted and refrigerated for up to 4 days, they may lose their crispiness. For the best results, store everything except the avocado in separate airtight containers in the refrigerator until you’re ready to assemble the dish. Add the avocado just before serving to prevent it from turning brown.If you have leftovers, store them in an airtight container in the fridge. They should last 3 to 5 days.EatingWell.com, August 2024
Directions
Preheat oven to 475°F. Line a large rimmed baking sheet with parchment paper.Trim 5 cups cauliflower florets into 1- to 1½-inch pieces; place in a medium bowl. Add chickpeas, 3 tablespoons oil and ¼ teaspoon salt; toss until evenly coated. Spread in a single layer on the prepared baking sheet. Roast, undisturbed, until the cauliflower is tender and the chickpeas are starting to crisp, 15 to 20 minutes.Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsey LowerReturn the cauliflower and chickpeas to the bowl. Add 4 tablespoons hot sauce; toss until evenly coated. Spread in a single layer on the baking sheet. Roast, undisturbed, until slightly crisp and browned, about 10 minutes.Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsey LowerMeanwhile, whisk ½ cup yogurt, 3 tablespoons water, 1 tablespoon lemon juice, ½ teaspoon each dried parsley, dried chives and dried dill and ¼ teaspoon garlic powder together in a medium bowl until smooth and creamy. Microwave 2 (8.8-ounce) packages rice according to package directions. Lay carrot flat on a cutting board. Create 1½ cups ribbons using a vegetable peeler, rotating the carrot as needed. (Reserve any remaining carrot for another use.)Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsey LowerDivide the rice among 4 bowls. Top the bowls with the cauliflower mixture, carrot ribbons, avocado, celery and the dressing.Frequently Asked QuestionsYou can definitely prepare this recipe ahead of time. However, keep in mind that while the cauliflower and chickpeas can be roasted and refrigerated for up to 4 days, they may lose their crispiness. For the best results, store everything except the avocado in separate airtight containers in the refrigerator until you’re ready to assemble the dish. Add the avocado just before serving to prevent it from turning brown.If you have leftovers, store them in an airtight container in the fridge. They should last 3 to 5 days.
Preheat oven to 475°F. Line a large rimmed baking sheet with parchment paper.
Trim 5 cups cauliflower florets into 1- to 1½-inch pieces; place in a medium bowl. Add chickpeas, 3 tablespoons oil and ¼ teaspoon salt; toss until evenly coated. Spread in a single layer on the prepared baking sheet. Roast, undisturbed, until the cauliflower is tender and the chickpeas are starting to crisp, 15 to 20 minutes.
Return the cauliflower and chickpeas to the bowl. Add 4 tablespoons hot sauce; toss until evenly coated. Spread in a single layer on the baking sheet. Roast, undisturbed, until slightly crisp and browned, about 10 minutes.
Meanwhile, whisk ½ cup yogurt, 3 tablespoons water, 1 tablespoon lemon juice, ½ teaspoon each dried parsley, dried chives and dried dill and ¼ teaspoon garlic powder together in a medium bowl until smooth and creamy. Microwave 2 (8.8-ounce) packages rice according to package directions. Lay carrot flat on a cutting board. Create 1½ cups ribbons using a vegetable peeler, rotating the carrot as needed. (Reserve any remaining carrot for another use.)
Divide the rice among 4 bowls. Top the bowls with the cauliflower mixture, carrot ribbons, avocado, celery and the dressing.
Frequently Asked QuestionsYou can definitely prepare this recipe ahead of time. However, keep in mind that while the cauliflower and chickpeas can be roasted and refrigerated for up to 4 days, they may lose their crispiness. For the best results, store everything except the avocado in separate airtight containers in the refrigerator until you’re ready to assemble the dish. Add the avocado just before serving to prevent it from turning brown.If you have leftovers, store them in an airtight container in the fridge. They should last 3 to 5 days.
Frequently Asked Questions
You can definitely prepare this recipe ahead of time. However, keep in mind that while the cauliflower and chickpeas can be roasted and refrigerated for up to 4 days, they may lose their crispiness. For the best results, store everything except the avocado in separate airtight containers in the refrigerator until you’re ready to assemble the dish. Add the avocado just before serving to prevent it from turning brown.
If you have leftovers, store them in an airtight container in the fridge. They should last 3 to 5 days.
EatingWell.com, August 2024
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Nutrition Facts(per serving)578Calories30gFat67gCarbs16gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
Carrie Myers, M.S.
andLinda Frahm
Linda Frahm
