Mediterranean Cauliflower Rice Tabbouleh Bowls

Enjoy all the best Mediterranean flavors in this veggie-packed bowl lightened up with cauliflower rice, herbed tofu, hummus, olives, and artichoke. Perfect for a nutritious warm weather lunch or light dinner.

I think it’s the artichoke in these bowls that has me hypnotized.

Or maybe it’s the delicious herbed tofu cubes.

Or that big dollop of hummus and mess of veggie-packed cauli rice tabbouleh…

Your turn.

Even though we moved nearly six months ago (has it really been that long??), I still haven’t established local “spots” where I stop in for a meal.

Until I find a good Mediterranean restaurant near me, these Mediterranean Cauliflower Rice Tabbouleh Bowls combine all of my favorites in one meal that comes together quickly and easily.

You’re going to love the way raw cauliflower “rice” acts as a rice substitute in this recipe.

This is the kind of bowl you mix up with satisfaction post-assembly and inhale.

These Mediterranean Cauliflower Rice Tabbouleh Bowls are also the first tofu recipe I’ve shared on the blog so far.

Admittedly, when I first went vegan, I ate quite a bit of tofu to transition.

Lately though, I have to remind myself that I still have a package to use in the fridge.

If you’re wondering about my stance on soy, I’m currently of the opinion that I prefer to get the majority of my protein from whole food, plant-based sources, but sometimes tofu is just REALLY GOOD.

This bowl is one of those occasions.

Because the additions are mostly raw, I preferred my tofu cubes barely baked.

This way they’re firm on the outside but soft on the inside.

Cook the tofu to your preference.

If you’re avoiding soy for whatever reason, I recommend subbing chickpeas or another protein of choice for the tofu.

These bowls are gluten-free, oil-free, and packed with herby goodness.

I love eating more raw things as the weather gets warmer, and this recipe is the perfect transition to including more raw vegetables in your diet.

Try my Roasted Red Pepper Hummus if you’re looking for an oil-free hummus recipe.

I used Hope Foods Original Hummus to create these bowls (One of my favorite store bought hummus to use in meals!).

I prefer this bowl at room temp or slightly chilled, but it can also be heated, if desired.

I like it served with an extra lemon squeeze, extra hummus, and a big sprinkle of hemp hearts and fresh herbs.

Yum.

If you make these Mediterranean Cauliflower Rice Tabbouleh Bowls I’d love to hear what you think.

Come say hi on Instagram and use #floraandvino!

Want more veggie power packed bowls? Check out my Forbidden Rice Power Bowl with Orange Maple Miso Tahini or my Spring Macro Bowl.

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XO Lauren

Mediterranean Cauliflower Rice Tabbouleh Bowls

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• Author: Flora & Vino
• Total Time: 40 mins
• Yield: 3-4 bowls

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Description

Enjoy all the best Mediterranean flavors in this veggie-packed bowl lightened up with cauliflower rice, herbed tofu, hummus, olives, and artichoke. Perfect for a nutritious warm weather lunch or light dinner.

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Ingredients

• 1 medium head cauliflower, grated into “rice”
• 1 red bell pepper, diced
• 2 cups grape or cherry tomatoes, diced
• Juice from 1 lemon
• Himalayan sea salt
• Black pepper
• 1/2 cup parsley, finely chopped (+more for herbed tofu)
• 1 cup cilantro, finely chopped (+more for herbed tofu)
• 4 green onions, thinly sliced
• 1 16 oz.package of extra firm tofu, drained, rinsed, and pressed
• 10–12 green olives
• 1 jar artichoke hearts, packed in water
• 1 cup hummus (store bought or homemade)
• 1/4 cup hemp hearts

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Instructions

1. Preheat oven to 400°F and line a baking sheet with parchment paper and set aside.
2. Add your cauliflower to a food processor or high speed blender and pulse until you achieve “rice”. Add to a large bowl, along with diced red bell pepper, diced grape tomatoes, chopped parsley and cilantro, green onion, and lemon juice. Season with a pinch of Himalayan sea salt and black pepper and stir to combine.
3. Allow the mixture to sit 15-30 minutes before serving to allow flavors to combine, or refrigerate several hours if you have the time. Taste and add more lemon, herbs, or salt and pepper to your liking.
4. Meanwhile, prepare your herbed tofu. Rinse, drain, and cut tofu block into 1″ cubes. Rub the tofu in fresh parsley and cilantro and add to the parchment lined baking sheet. Bake for 10 minutes, until tender but lightly browned. Bake longer for firmer tofu.
5. To assemble the bowls, divide cauliflower rice tabbouleh and herbed baked tofu between bowls and top with artichoke hearts, green olives, a big scoop of hummus, and hemp hearts. Garnish with fresh parsley and serve immediately.
6. Store leftovers in the refrigerator for 3-5 days.

• Prep Time: 30 mins
• Cook Time: 10 mins
• Category: Power Bowl
• Cuisine: Gluten Free, Oil Free