Easy Curry Roasted Cauliflower & Farro Grain Bowl is the perfect meal prep recipe. Make it ahead of time for a quick weeknight dinner, and pack the leftovers for lunch. Tossed with a creamy, dairy-free lemony yogurt dressing. Oil-free & gluten-free options.
This is one of my go-to recipes for busy weeks. I prepare everything ahead of time and serve it as two different dinners–veggie loaded flatbreads, and grain bowls. It's healthy, kid-friendly, and tastes delicious warmed or chilled.
All the ingredients are pantry and budget-friendly, and readily available.
- Lemon juice imparts a tangy flavor that complements the curry spices.
- Olive oil encourages extra browning and produces a richer flavor. For oil-free, substitute with more lemon juice, or add some veggie broth for additional flavor.
- Curry powder contains turmeric. The curcuminoids in turmeric gives the roasted veggies their vibrant yellow-orange color.
- Cauliflower is a nutrition superstar. It is an excellent source of vitamins C and K, as well as folate. The sulfur-containing compounds (glucosinolates) in cauliflower, which give it that unpleasant odor, may also lower the risk of several types of cancer.
See recipe card for quantities.
- Tahini is made from ground toasted sesame seeds. It adds a nutty flavor and creamy texture to the yogurt dressing. Choose a brand without added oils for oil-free.
- Unsweetened nondairy yogurt adds a tang to the salad, as well as a delicious creaminess. Use oat, cashew, or coconut yogurt for a richer texture.
See recipe card for quantities.
Preheat the oven to 425ºF. Cook the farro according to the directions on the packet until al dente. Fluff it with a fork once drained to separate the grains. For gluten-free, use quinoa or short grain brown rice instead.
Transfer the chickpeas and veggies to a large baking sheet. Add the spices, lemon juice, and olive oil. Toss them until evenly coated. Roast for 15 minutes. Toss them around the sheet pan, so they cook evenly. Roast for about 10 minutes more, or until the florets are just tender.
Add the ingredients for the nondairy yogurt dressing to a medium bowl. Grate the garlic into the bowl with a microplane or fine grater. Whisk the dressing ingredients until a smooth sauce forms. Add water to thin it out until the desired consistency.
Transfer the cooked grain, roasted chickpeas with veggies, and chopped parsley to a large bowl. Add some arugula for more greens. Stir in the desired amount of dressing and mix well until all the ingredients are fully incorporated.
- Olive oil - Skip the olive oil for oil-free. Substitute with additional lemon juice, or add vegetable broth for additional flavor.
- Nondairy yogurt - Cashew, oat, and coconut yogurt are the best choices for a creamier texture. Make sure to choose unsweetened.
- Farro - use short grain brown rice or quinoa instead for gluten-free
- Flatbreads - Skip the grain and serve on flatbreads.
For an immensely flavorful oil-free veggie loaded bowl, check out my Cowboy Salad.
Make this salad ahead of time and refrigerate for up to 4 days. It tastes delicious served warm or chilled. To make different variations of this dish, refrigerate the yogurt dressing, cooked grain, and roasted veggies with chickpeas in three separate containers. This way you can use the same ingredients to make flatbreads, or change up the grain as desired.
These ingredients do not stand up well to freezing.
💡 Top tips
For crispier chickpeas, and more evenly roasted veggies, spread the chickpeas, cauliflower, and onion in a single layer on a large rimmed nonstick sheet. (You may need two separate baking sheets.) Toss the veggies around the sheet pan after 15 minutes and rotate the direction of the pan in the oven.
Cook the farro until al dente so it does not get soggy when mixed with the other ingredients. It should still have a bite to it when it's done cooking.
Curry powder can range from mild to spicy depending on the brand. Milder varieties list ginger and black pepper as ingredients, while chili peppers signify a spicier blend.
No. Farro is a type of wheat and contains gluten like any wheat product. Gluten is a protein found in the grains wheat, rye, barley, and farro. Farro is a heavier, denser grain which is why is why it is a great addition to grain bowls with dressings. Because of its denser texture, it holds up well for several days and does not get soggy. It is also easy and quick to make.
Yes. Store the roasted veggies with chickpeas, the cooked farro, and the yogurt dressing in three separate containers if you plan on making flatbreads, or switching up the grain. Or you can make the recipe as written and refrigerate any leftovers for up to 4 days. Enjoy warm or chilled.
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Curry Roasted Cauliflower & Farro Grain Bowl
- ¾ cup dry farro or short grain brown rice
- 1 medium cauliflower cut into bite size florets (about 4 cups)
- 15 ounces chickpeas canned, drained and rinsed
- 1 large yellow onion roughly sliced
- Dash of curry powder
- Dash of garlic powder
- Dash of cinnamon
- Salt & freshly ground black pepper to taste
- Squeeze of fresh lemon juice (about 1 small lemon)
- Drizzle of extra virgin olive oil optional
Dairy-free yogurt dressing:
- 5.3 ounces unsweetened nondairy yogurt cashew, coconut, or oat
- 1 ½ teaspoons apple cider vinegar
- 2 teaspoons tahini
- 1 large garlic clove
- Fresh lemon juice to taste
- ¾ cup chopped fresh parsley
- 3 cups baby arugula optional
- Chili crisp or chili oil to taste
- Preheat the oven to 425ºF.
- Cook the grain according to the directions on the packet until al dente. Drain. Set aside.
- Roast the veggies: Place the cauliflower, chickpeas, and onion on a large nonstick baking sheet. Add a generous dash of curry powder, and garlic powder. Sprinkle with cinnamon. Add a generous squeeze of lemon juice, and drizzle with olive oil, if using. Toss the veggies until evenly coated with the spices. Roast them at 425ºF for 15 minutes. Toss and cook them for about 10 minutes more, or until the cauliflower is tender.
- Prepare the dressing: Meanwhile, transfer the nondairy yogurt, apple cider vinegar, and tahini to a medium bowl. Grate the garlic into the bowl using a microplane or fine grater. Mix to combine. Add water to thin out the dressing until the desired consistency. Season with fresh lemon juice, salt, and pepper.
- Combine: Transfer the roasted veggies, farro, arugula (if using), and parsley to a large bowl. Add the desired amount of dressing and mix well to combine. Add chili oil to taste. Season with lemon juice, salt, and pepper.
- For gluten-free, substitute the farro for short grain brown rice or quinoa. (Farro contains gluten.)
- For oil-free, omit the olive oil. Add more lemon juice as needed, or vegetable broth for additional flavor.
- Nondairy yogurt: Oat, cashew, and coconut yogurt the best choices for a creamier dressing. I used Forager brand cashew yogurt. It tends to be less watery than the other nondairy yogurt brands I have tried.
- Roasting: For crispier chickpeas, and evenly roasted veggies, spread the chickpeas, cauliflower, and onion in a single layer on a large rimmed nonstick sheet. (You may need two separate baking sheets.) Toss the veggies around the sheet pan after 15 minutes and rotate the direction of the pan in the oven, so they cook evenly.
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.