Cauliflower Shawarma Bowl – Ready in Under an Hour

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If you’re looking for a plant-based dinner that’s bold on flavor, easy on cleanup, and ready before the kids finish homework, this cauliflower shawarma bowl is your new weeknight hero. It’s smoky, spiced to perfection, and layered with creamy tahini sauce, crisp veggies, and fluffy rice—no one will miss the meat. I’ve tested this recipe dozens of times to get the spice blend just right, the roasting time perfect, and the sauce creamy without being heavy.

Total time: 45 minutes. You’ll get golden, caramelized cauliflower with a shawarma spice mix that tastes like it came from your favorite Mediterranean spot—only better, because it’s made in your own kitchen. And yes, even picky eaters go back for seconds.

Recipe Highlights

  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Servings: 4
  • Difficulty: Easy

Why You’ll Love This Bowl

  • Weeknight-friendly timing: Everything roasts at the same oven temperature, so you can prep the sauce and rice while the cauliflower and chickpeas cook. Dinner comes together fast.
  • Big flavor, no fuss: The shawarma spice blend is simple but powerful—just six pantry staples that create a warm, aromatic depth you’ll crave.
  • Meal-prep ready: These bowls store beautifully in the fridge for up to 4 days. Pack the sauce separately to keep textures fresh.
  • Family-approved: My kids ask for the crispy chickpeas like they’re snacks. Even the pickiest eaters dig into the colorful toppings and creamy green tahini.

Key Ingredients

Cauliflower – The star of the bowl. When roasted, it turns tender inside with crispy, golden edges that soak up the spices. Look for a head with tight, creamy-white florets. Avoid any with browning or soft spots.

Shawarma spice blend – This is where the magic happens. A mix of cumin, paprika, garlic powder, turmeric, coriander, and a pinch of cinnamon gives warmth and depth. You can buy pre-made blends, but homemade tastes fresher and lets you control the salt. I use this same mix for tofu, chicken, and roasted potatoes.

Chickpeas – They add plant-based protein and crunch. I toss them in the same spice blend and roast until crisp. No need to can them from scratch—just rinse and drain a 15-ounce can.

Green Tahini Sauce – This isn’t your average tahini. Blended with fresh parsley, lemon juice, garlic, and a touch of honey, it’s bright, herby, and creamy. It ties the whole bowl together. If you’re nut-free, sunflower seed butter works in a pinch.

Basmati rice – Light, fluffy, and slightly fragrant, it’s the perfect neutral base. I cook mine in broth instead of water for extra flavor. Quinoa or cauliflower rice works if you’re grain-free.

Fresh veggies – Cucumber, cherry tomatoes, and red onion add crunch and freshness. Soak the red onion in cold water for 10 minutes to mellow the bite.

See the recipe card below for a complete ingredient list with exact measurements.

How to Make Cauliflower Shawarma Bowl

1. Preheat and prep. Set your oven to 425°F. Line two rimmed baking sheets with parchment paper. This high heat is key for getting that golden char without overcooking the inside.

2. Season and roast the vegetables. In a large bowl, toss 6 cups of cauliflower florets with 2 tablespoons olive oil and 1 tablespoon of the shawarma spice blend. Spread them on one baking sheet. On the second sheet, toss one 15-ounce can of drained chickpeas with 1 tablespoon olive oil and 1 teaspoon of the spice blend. Roast both for 15 minutes, then flip or shake the pans. Return to the oven for another 15–20 minutes, until the cauliflower is fork-tender and the chickpeas are crisp. You’ll know it’s ready when the edges of the florets are lightly charred.

3. Make the green tahini sauce. While the veggies roast, combine 1/2 cup tahini, 1/2 cup chopped parsley, 3 tablespoons lemon juice, 3 minced garlic cloves, 1 teaspoon salt, and 1/3 cup water in a blender. Blend until smooth. The key is to add the water slowly while the motor runs—this makes all the difference in texture. You want it creamy, like double cream. Taste and adjust: more lemon for brightness, more salt if needed.

4. Cook the rice. Prepare 1 cup of basmati rice according to package directions, using vegetable broth instead of water. Fluff with a fork when done.

5. Assemble the bowls. Start with 1/2 cup of warm rice in each bowl. Top with roasted cauliflower and chickpeas. Add sliced cucumber, halved cherry tomatoes, and a sprinkle of red onion. Drizzle generously with green tahini sauce. Optional: add olives, pickled cabbage, or a pinch of Everything But The Bagel seasoning for extra crunch.

Some Tips for Perfect Results

  • Don’t overcrowd the pan. Spread the cauliflower in a single layer. If the pieces are too close, they’ll steam instead of roast. Use two pans if needed.
  • Use fresh spices. Ground spices lose potency after 6 months. If your cumin or paprika has been in the cabinet since 2020, it’s time to refresh. That dull, flat taste? That’s old spices.
  • Roast chickpeas longer for crispiness. If you like them extra crunchy, leave them in 5–10 minutes past the cauliflower. Just watch them so they don’t burn.
  • Blend tahini sauce right before serving. It thickens in the fridge. If using leftovers, thin with a splash of warm water.
  • Taste as you go. Adjust the spice blend with a pinch more cumin or paprika if it’s not bold enough. Your palate is the best guide.

Storage and Reheating

Store leftovers in airtight containers in the fridge for up to 4 days. Keep the sauce separate to prevent sogginess. To reheat, microwave the rice and vegetables for 2–3 minutes, stirring halfway. The chickpeas will soften slightly, but a quick toast in a skillet brings back some crunch. Do not freeze—the sauce and vegetables don’t hold up well.

Recipe Variations

  • Gluten-free: This recipe is naturally gluten-free. Just double-check your spice blend for additives.
  • Vegan: Skip honey in the sauce or use maple syrup. Most tahini is already vegan.
  • Low-carb: Swap rice for cauliflower rice. Roast it on a third baking sheet at the same time.
  • Extra protein: Add a scoop of hummus or a fried egg on top.
  • Spicier kick: Add 1/4 teaspoon cayenne to the spice blend or serve with a drizzle of hot sauce.

FAQ

Can I make this ahead? Yes! Roast the cauliflower and chickpeas, cook the rice, and make the sauce up to 2 days in advance. Store separately and assemble when ready.

What can I substitute for tahini? Sunflower seed butter or almond butter work in a pinch, though the flavor will shift slightly. Avoid peanut butter—it’s too strong.

How do I know when the cauliflower is done? It should be tender when pierced with a fork and have golden-brown edges. If it’s still firm in the center, give it 5 more minutes.

Why didn’t my chickpeas get crispy? Moisture is the enemy. Pat them dry with a towel before tossing with oil. Also, make sure your oven is fully preheated—roasting at too low a temp steams them.

Cauliflower Shawarma Bowl - Ready in Under an Hour
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Cauliflower Shawarma Bowl – Ready in Under an Hour

Course: All Recipes, DinnerCuisine: AmericanDifficulty: Easy
Servings

4

servings
Prep time

15

minutes
Cooking time

30

minutes
Calories

300

kcal
Total time

45

minutes

This cauliflower shawarma bowl delivers bold, smoky flavor in under an hour, featuring perfectly roasted spiced cauliflower, crispy chickpeas, and a vibrant green tahini sauce over fluffy basmati rice. It’s a family-friendly, meal-prep-ready dinner that even picky eaters love.

Ingredients

For the Cauliflower & Chickpeas

  • 1 large head cauliflower, cut into 1-inch florets (about 6 cups)

  • 1 (15 oz) can chickpeas, rinsed and drained

  • 3 Tbsp olive oil, divided

  • 1 Tbsp shawarma spice blend (see below)

  • 1 tsp shawarma spice blend

  • Shawarma Spice Blend (makes extra)

  • 1 Tbsp ground cumin

  • 1 Tbsp smoked paprika

  • 1 tsp garlic powder

  • 1 tsp ground coriander

  • 1/2 tsp turmeric

  • 1/4 tsp ground cinnamon

  • 1/2 tsp salt

  • 1/4 tsp black pepper

  • Green Tahini Sauce

  • 1/2 cup tahini

  • 1/2 cup chopped fresh parsley

  • 3 Tbsp lemon juice

  • 3 cloves garlic, minced

  • 1 tsp salt

  • 1/3 cup water

  • To Serve

  • 1 cup cooked basmati rice (makes 4 servings)

  • 1/2 cucumber, sliced

  • 1 cup cherry tomatoes, halved

  • 1/4 red onion, thinly sliced

  • Optional: olives, pickled cabbage, hummus

Directions

  • Preheat oven to 425°F. Line two baking sheets with parchment paper.
  • In a bowl, toss cauliflower with 2 Tbsp olive oil and 1 Tbsp shawarma spice blend. Spread on one sheet. Toss chickpeas with 1 Tbsp olive oil and 1 tsp spice blend. Spread on second sheet.
  • Roast 15 minutes, then flip cauliflower and shake chickpea pan. Roast 15–20 more minutes until cauliflower is tender and edges are golden.
  • While roasting, make sauce: blend tahini, parsley, lemon juice, garlic, salt, and water until smooth. Add more water if too thick.
  • Cook rice according to package directions.
  • Assemble bowls: rice, cauliflower, chickpeas, veggies, and a generous drizzle of sauce.

Notes

  • Nutrition (per serving)
    Calories: 480 | Carbohydrates: 58g | Protein: 14g | Fat: 24g | Fiber: 12g | Sugar: 8g

  • This cauliflower shawarma bowl has become my go-to when I need something fast but feels special. It’s the kind of meal that makes plant-based eating exciting, not limiting. Give it a try this week—I promise your family will ask for it again.

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