Buffalo Cauliflower Bowl
This is a higher-protein, higher-satiety version of one of my favorite snacks - buffalo cauliflower wings. It uses a chickpea-breading to add an extra level of satiety to this vegetable-packed snack, and then I pair it with a nutty, dilly farro bowl to make it a full meal. This is all done in the oven, making it a great option for an easy weeknight dinner or weekly meal-prep!
Equipment
- 1 small food processor
- 1 small sauce pan
- 2 large baking sheets
Ingredients
- 3 cups cauliflower florets about 1/2 of a small cauliflower head
- 1 15 oz. can of chickpeas drained, rinsed and patted dry
- 1/4 cup salted butter
- 3 tablespoons hot sauce of choice I prefer Frank's red hot or sriracha
- 1/4 teaspoon garlic powder
- 1/4 teaspoon paprika
- 2 teaspoons white wine vinegar
- 1 cup farro uncooked
- 1 cup fresh dill loosely packed
- 1 medium avocado
- 1 medium lemon for zest and juice
- 1/2 cup yogurt or skyr
- 2 garlic cloves grated
- 3 tablespoons extra-virgin olive oil plus more as needed
- Kosher salt and freshly ground black pepper to taste
Instructions
- Preheat the oven to 400°F.
- Roughly chop up the cauliflower florets. In a small food processor, add 1/2 of the cauliflower and 1/2 of the chickpeas. Pulse until the chickpeas are in small pieces and the cauliflower is in chunks. Spread this batch out on a parchment-lined baking sheet. Repeat with the remaining chickpeas and cauliflower and spread those out on a separate baking sheet. This is creating a texture where the chickpeas almost "coat" the cauliflower, but you want to give them enough space on the pan so that when they roast they are able to cook off any moisture.
- Drizzle the cauliflower/chickpeas with a bit of olive oil and a few pinches of kosher salt. Place in the oven to cook for 12-15 minutes.
- While that is roasting, place a small saucepan over medium-low heat and melt the butter. Add in the hot sauce, garlic powder, paprika, vinegar and cook for a 2-3 minutes, or until a smooth buffalo sauce forms.
- When the chickpea/cauliflower is done with the first round of baking, drizzle this sauce over the mixture and toss to coat. Add to the oven to bake for another 12-15 minutes, or until golden and crisped up.
- Cook the farro according to package instructions. Add it to a large bowl. Finely chop the dill and add 3/4 of it to the farro. Dice and add the avocado, and add the zest from the lemon. Toss to combine.
- In another small bowl, add the rest of the chopped dill, the juice from the lemon, the yogurt, garlic, and olive oil. Mix to create a dressing and season with kosher salt and freshly ground black pepper as preferred.
- When the cauliflower is out of the oven, assemble into big, messy bowls with the farro first, the cauliflower on top, and a generous drizzle of dressing.
Notes
*No desire to get out your food processor? No problem. Just chop the cauliflower finely, toss it with whole chickpeas and proceed with the instructions. You'll get a similar result, just a slightly different taste and look.
*Note on the cauliflower's "crispness" - this will vary slightly depending on how your chickpeas are pulsed in the food processor. Some pieces might taste more crisp, while others will taste more soft and bready, both will be delicious!
*Note on how to meal-prep this recipe - the best way to meal prep this is to store all the components separately in the fridge. The cauliflower goes in one container, the farro in another and the dressing in a jar. I also like to omit the avocado and add it only when I'm ready to eat the bowl. You could also add lemon juice to the farro mixture to help prevent the avocado from browning, if you choose to store it in the farro bowl.