Smoky Harissa Chickpea & Cauliflower Bowls

Smoky Harissa Chickpea and Cauliflower Bowl – A Bold Vegan Meal Prep Favorite

This smoky harissa chickpea and cauliflower bowl brings the heat, crunch, and creaminess in every bite. If you’re craving a bold-flavored, plant-powered meal that works just as well for dinner as it does for meal prep, this bowl checks all the boxes. It’s gluten-free, high in protein, and loaded with vibrant toppings and textures.

North African Inspiration

This recipe was inspired by a love for global flavors and easy weeknight bowls that don’t skimp on taste. Harissa, with its North African roots, brings a smoky heat that transforms everyday ingredients like cauliflower and chickpeas into something special. Paired with fluffy quinoa and a bright lemon-tahini drizzle, it’s a nourishing, colorful dish that feels exciting but requires minimal effort. It’s one of those meals that keeps you coming back—not just because it’s healthy, but because it’s seriously craveable.

Why You’ll Love It

• Smoky, spicy flavor – Harissa and smoked paprika bring deep, savory heat.
• Perfect for meal prep – Components store well and assemble easily for weekday lunches.
• Naturally vegan and gluten-free – A crowd-pleaser that fits many dietary needs.
• Texturally satisfying – Crunchy roasted veggies, creamy avocado, and soft grains.

Quick Grocery List

For the Roasted Cauliflower & Chickpeas:

• Cauliflower
• Chickpeas
• Olive oil
• Harissa paste
• Smoked paprika
• Ground cumin
• Garlic powder
• Salt and pepper

For the Lemon-Tahini Sauce:

• Tahini
• Lemon juice
• Maple syrup
• Garlic
• Salt
• Water

For the Grain Base:

• Quinoa (or brown rice)
• Salt

For Serving:

• Red cabbage
• Avocado
• Fresh parsley or cilantro
• Lemon wedges

Things to Consider Before Preparing Your Meal

Prep & Cook Time
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes

Equipment Checklist

• Cutting board & knife
• Mixing bowls
• Baking sheet & parchment paper
• Saucepan with lid
• Whisk or fork
• Measuring cups and spoons

Dietary Adjustments

• Vegan: 100% plant-based
• Gluten-Free: Yes, just check labels on harissa and tahini
• Nut-Free: Use sunflower seed butter instead of tahini

Serving Size
Serves 4

Smoky Harissa Chickpea and Cauliflower Bowl Recipe – Vegan, High Protein, Gluten-Free Meal Prep Idea

DifficultyEasy

Servings4

Prep time20 minutes

Cook time30 minutes

Total time50 minutes

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Ingredients:

For the Roasted Cauliflower & Chickpeas:

• 1 medium head of cauliflower, cut into florets
• 1 can chickpeas, drained and rinsed
• 2 tbsp olive oil
• 1 ½ tbsp harissa paste, (adjust to taste)
• 1 tsp smoked paprika
• ½ tsp ground cumin
• ½ tsp garlic powder
• ½ tsp salt
• ¼ tsp black pepper

For the Lemon-Tahini Sauce:

• ⅓ cup tahini
• 2 tbsp lemon juice, (freshly squeezed)
• 1 tbsp maple syrup
• 1 clove garlic, grated
• ¼ tsp salt
• 3–5 tbsp water, (to thin to desired consistency)

For the Grain Base:

• 1 cup uncooked quinoa, (or brown rice), rinsed
• 2 cups water
• Pinch of salt

For Serving:

• 1 cup shredded red cabbage
• 1 avocado, sliced
• Fresh parsley or cilantro, chopped
• Lemon wedges

Instructions:

• 1

  Cook the Quinoa (or Grain of Choice)

  1. Rinse 1 cup quinoa under cold water.
  2. Add quinoa and 2 cups water with a pinch of salt to a pot.
  3. Bring to a boil, then cover and reduce heat to low. Simmer for 15 minutes or until water is absorbed.
  4. Remove from heat and let sit for 5 minutes, then fluff with a fork.
• 2

  Roast the Cauliflower & Chickpeas

  1. Preheat oven to 425°F (220°C).
  2. In a large bowl, toss cauliflower florets and chickpeas with olive oil, harissa paste, smoked paprika, cumin, garlic powder, salt, and pepper.
  3. Spread mixture evenly on a parchment-lined baking sheet.
  4. Roast for 25–30 minutes, stirring halfway through, until cauliflower is tender and edges are golden.
• 3

  Make the Lemon-Tahini Sauce

  1. In a bowl, whisk together tahini, lemon juice, maple syrup, grated garlic, and salt.
  2. Slowly add water 1 tbsp at a time, whisking until you reach your desired creamy consistency.
• 4

  Assemble the Bowls

  1. Divide the cooked quinoa among 4 bowls.
  2. Top each with roasted cauliflower and chickpeas.
  3. Add shredded red cabbage, avocado slices, and a drizzle of lemon-tahini sauce.
  4. Garnish with fresh parsley or cilantro and a lemon wedge.

Equipment

• Cutting board & knife
• Mixing bowls
• Baking sheet & parchment paper
• Saucepan with lid
• Whisk or fork (for sauce)
• Measuring cups and spoons

Nutrition

Calories	480
Carbohydrates	47g
Cholesterol	0mg
Fat	25g
Fiber	11g
Protein	15g
Saturated Fat	3g
Sodium	420mg
Sugar	6g
Trans Fat	0g
Unsaturated Fat	21g

• Harissa paste can vary in heat, so start small and build.
• Prep the quinoa and sauce in advance to make weeknight assembly lightning fast.

Substitutions

• Harissa: Substitute with chili garlic sauce or a mix of tomato paste and smoked paprika.
• Tahini: Cashew butter or plain dairy-free yogurt works well.
• Grain: Use couscous, millet, or farro in place of quinoa.
• Greens: Swap red cabbage for spinach, kale, or shredded romaine.

Variations

• Make it a wrap: Use everything in a warmed tortilla with a swipe of hummus.
• Add protein: Top with grilled tofu or tempeh for an extra protein boost.
• Sweet twist: Add roasted sweet potatoes or a sprinkle of dried cranberries.

Let’s Get Cooking

Step 1: Cook the Quinoa

• Pro Tip: Rinse quinoa well to remove bitterness from natural saponins.
• Pro Tip: Let quinoa rest for 5 minutes after cooking for fluffier texture.
• Pro Tip: Add a bay leaf or garlic clove to the water for extra flavor.

Step 2: Roast the Cauliflower & Chickpeas

• Pro Tip: Pat chickpeas dry with a towel for maximum crispiness.
• Pro Tip: Spread everything in a single layer to avoid steaming.
• Pro Tip: Stir halfway for even browning and texture.

Step 3: Make the Lemon-Tahini Sauce

• Pro Tip: Use warm water to thin tahini—it helps emulsify the sauce smoothly.
• Pro Tip: Add garlic last and taste as you go—raw garlic can be strong.
• Pro Tip: Store leftover sauce in the fridge for up to 5 days for salads and wraps.

Step 4: Assemble the Bowls

• Pro Tip: Use a wide bowl for layering to keep ingredients from getting soggy.
• Pro Tip: Add avocado and lemon wedges just before serving to maintain freshness.
• Pro Tip: Garnish with herbs like cilantro or parsley for a fresh finish.

Art Of

The heart of this recipe lies in the roasting technique. High heat brings out the natural sweetness in cauliflower while allowing chickpeas to crisp up like little flavor bombs. The secret to achieving restaurant-style bowls at home is balance: rich harissa-coated veggies, a fresh and cooling tahini drizzle, and a nutty grain base create a trifecta of texture and taste. A touch of acid from lemon juice at the end ties it all together beautifully.

Tips and Variations

• Add a handful of arugula or baby spinach for a touch of greenery.
• Sprinkle toasted sesame seeds or hemp seeds for a nutty crunch.
• Mix chopped olives or pickled onions into the bowl for tang and bite.
• Sub out chickpeas with white beans or black beans in a pinch.

Nutrition Breakdown (Per Serving)

• Calories: 480 – A hearty meal that fuels you without feeling heavy.
• Carbohydrates: 47g – A balance of complex carbs from quinoa and chickpeas.
• Cholesterol: 0mg – 100% plant-based and heart-healthy.
• Fat: 25g – Comes mainly from tahini and olive oil, rich in healthy fats.
• Fiber: 11g – High fiber content supports digestion and keeps you full.
• Protein: 15g – Excellent for a vegan dish, thanks to quinoa and legumes.
• Saturated Fat: 3g – Low in saturated fat; easy to reduce further if desired.
• Sodium: 420mg – Well-seasoned but not overly salty—adjust to your taste.
• Sugar: 6g – Naturally sweetened with maple syrup and cabbage.
• Trans Fat: 0g – Made without processed oils or artificial fats.
• Unsaturated Fat: 21g – Mostly monounsaturated fats, great for heart health.

Storing and Reheating

• Storage: Store all components separately in airtight containers for up to 4 days.
• Reheating: Reheat the roasted chickpeas and cauliflower in the oven or skillet for crispness; microwave the grains with a splash of water.
• Freezing: Grains and roasted veggies freeze well for up to a month. The sauce and avocado are best fresh.

Frequently Asked Questions (FAQ)

Q: Can I make this ahead for meal prep?
A: Absolutely! Store each component separately, then assemble bowls throughout the week.

Q: What if I don’t like spicy food?
A: Use half the harissa or swap for tomato paste and paprika for all the flavor without the heat.

Q: Is this recipe gluten-free?
A: Yes! Just double-check your tahini and harissa for any added gluten.

Q: Can I roast everything on one sheet?
A: You can, but for optimal crispness, it’s best to separate cauliflower and chickpeas slightly.

Q: What other dressings go well with this bowl?
A: Try a dairy-free yogurt-based tzatziki or a lemon-garlic vinaigrette.

Engage and Share

Made this smoky harissa chickpea and cauliflower bowl? I’d love to hear how you liked it! Drop a comment, leave a star rating, or tag your creation so we can celebrate your plant-powered meal. For more bold and healthy bowls, check out my Spicy Chipotle Lime Taco Bowls or Tasty Chipotle Lime Chicken & Sweet Potato Bowls.