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Mediterranean Cauliflower Rice Tabbouleh Bowls

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


  • 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
  • 1012 green olives
  • 1 jar artichoke hearts, packed in water
  • 1 cup hummus (store bought or homemade)
  • 1/4 cup hemp hearts


  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