Cauliflower Rice Bowl

Dive into this cauliflower rice bowl recipe full of fresh, savory ingredients: vegetables, bulgar, white beans, and tofu feta cheese. The creamy tahini dressing makes each bite refreshing and delicious. Take a bite!

It's not a secret I love bowls. So, today, I made a cauliflower rice bowl recipe full of superfood ingredients to get a nutritional bang for my buck. If I can score all my healthy foods in one bowl, it's a win-win! This cauliflower rice bowl recipe checks all the boxes and tastes fabulous!

Jump to:

• How to Make Cauliflower Rice
• How to Cook Cauliflower Rice (Optional)
• Cauliflower Recipe Bowl Ingredients
• Recipe Ingredient Substitutions
• How to Cook Bulgar Wheat
• How to Assemble the Cauliflower Rice Bowl
• Dressing Ingredients
• Dressing Ingredient Substitutions
• Recipe FAQs
• Tips
• Other Vegan Cauliflower Recipes to Try!
• 📖 Recipe
• 💬 Reviews

I love dinner recipes that are simple to make and packed with flavor. This recipe checks off both boxes, which makes me happy. And the family approved, which is also a bonus.

And, if you're lucky, take the leftovers for lunch! The bowl packs well and doesn't get soggy, so let's start creating a bowl for the record books.

How to Make Cauliflower Rice

There are several simple ways to make cauliflower rice.

• Chop: Chop the cauliflower florets by hand using a knife until you achieve a ricelike consistency.
• Grate: Use a hand grater.
• Food Processor: I used a food processor by pulsing the cauliflower florets to reach a rice size and texture.
• Blender: Using a blender is also an option.

Because this cauliflower rice bowl is served raw, the cauliflower rice does not need to be cooked.

How to Cook Cauliflower Rice (Optional)

• However, cooking the cauliflower rice takes only 3 minutes in a skillet over medium heat.
• Stay under 3 minutes to avoid overcooking.

Cauliflower Recipe Bowl Ingredients

• Cauliflower Rice: For a well-rounded diet, calories shouldn't be the only focus. That said, cauliflower rice contains fewer calories (20 calories) than white rice (210 calories). As such, cauliflower rice may be a better option for those watching their calories.
• Bulgar: Nutrition-wise, bulgur wheat is healthier compared to rice, as bulgur contains twice as much fiber w, which is very important for a healthy digestive system and controlling blood sugar levels
• Grape Tomatoes: Grape tomatoes have a thick skin and fewer seeds. I also love the variety of colors available.
• Tofu Feta Cheese: I make my own tofu feta cheese. I add it to many salads, bowls, and other recipes for a salty, "cheesy" addition.
• Cucumbers: I prefer English cucumbers because they have fewer seeds, which means less sogginess in salads and bowls.
• Red Onions: Red onions are sweet and have a distinct tanginess.
• Celery: Celery has a character leafy and earthy flavor. The leaves have a typical green and slightly bland taste, while the stalk is juicy and salty. And it adds a crunchiness.
• Kalamata Olives: I prefer kalamata olives because they are tastier than other olives.
• White Northern Beans: White northern beans are hearty and thick beans that hold up well in salads, bowls, and soups.
• Romaine Lettuce: Romaine lettuce holds up well and is sturdy in a salad or bowl.

Recipe Ingredient Substitutions

• If you don't like cauliflower rice, swap it for brown rice or jasmine rice (warm or cold).
• Barley, quinoa, or farro are great substitutes for bulgar.
• Choose cherry or Roma tomatoes for a similar tomato option.
• There are store-bought options for vega feta cheese at the grocery store in the health food section. Follow your Heart, Violife, and Miyoko's are popular brands.
• Zucchini is an excellent substitute if you don't have a cucumber available.
• Choose yellow, white, or green onions instead of red onions.
• Black or green olives are a great substitute for kalamata olives.
• Cannellini beans or pinto beans work well in this cauliflower rice bowl recipe.
• Choose any greens such as spinach, kale, or bib lettuce.

How to Cook Bulgar Wheat

Bulgur wheat is cracked whole-grain parboiled and dried wheat with a nutty flavor and chewy texture. Its uses include tabbouleh, salads, side dishes, soups, pilafs, and casseroles. 

Bulgur is not gluten-free, so if you avoid gluten, choose quinoa or another gluten-free option.

With that being said, bulgar is relatively easy to prepare.

Stovetop Option

• 1 cup bulgur wheat to 2 cups of boiling water/or vegetable broth.
• To make your bulgur on the stovetop, simply combine with water or vegetable broth, bring to a boil, cover, simmer and cook until tender (about 12 minutes).
• Then let it stand for 10 minutes, covered and undisturbed, for perfectly fluffy, tender bulgur with a pleasantly chewy texture.
• Or, you can also pre-soak the bulgur by placing it in a bowl and adding 1 cup of boiling water or vegetable broth. Stir and let stand for 1 hour, then drain off any excess liquid.

Microwave Option

• Place 1 cup bulgur and 2 cups of water or vegetable broth in a large microwave-safe bowl.
• Cover it with a plate large enough to cover it entirely.
• Microwave for 5 minutes, carefully remove from the microwave, stir it, put the plate back on, and cook for another 3 minutes.
• Allow to sit for 5 more minutes; fluff with a fork.

Instant Pot Option

• Set the Instant Pot to HIGH pressure to cook for 2 minutes, then do a quick release.

• Once the bulgur is done cooking, fluff it with a fork and allow it to cool completely.

How to Assemble the Cauliflower Rice Bowl

• First, combine the cooled bulgur and the cauliflower rice in a bowl by stirring them together.

• Then, add the other ingredients, piling them on top of the cauliflower rice and bulgur in the center of the bowl.
• I prefer to place the ingredients around the bowl's circumference and then mix it when I eat the cauliflower rice bowl.
• Because this recipe serves four people, all the ingredients are equally divided into four bowls.

I also grew my own microgreens and added a little for garnish. I love microgreens!

Dressing Ingredients

For this vegan bowl recipe, I chose a lemon tahini dressing to go with the ingredients selected for the bowl.

• Tahini: Tahini, also called "tahina" in some countries, may look a little like peanut butter, but it doesn't taste like it. Tahini isn't sweet like most nut butter; the nutty flavor is strong, earthy, and can be a little bitter.
• Lemon Juice: Fresh lemon juice takes the bitterness from the tahini and provides a fresh citrus flavor.
• Water: The water thins the dressing like an emulsifier.
• Apple Cider Vinegar: Apple cider vinegar gives the dressing a special tanginess.
• Maple Syrup: Maple syrup adds a natural sweetener.
• Salt: I used sea salt. It helps to enhance the flavors in the dressing.
• Fresh Ground Pepper: Pepper combines all the flavors and balances the dressing.

Dressing Ingredient Substitutions

• Because tahini is the butter of sesame seeds, you might want to consider a nut or seed butter as a go-to substitute. Other options include greek yogurt and sesame oil. These tahini substitutes will complement your dish since they are all sources of healthy fats and contribute to a creamy consistency.
• Use bottled lemon juice when fresh lemon juice isn't available. I freeze lemon juice in ice cube trays when lemons are in season and use them all year long in sauces, dressings, soups, and other recipes.
• Use white vinegar if you don't have apple cider vinegar available.
• Date syrup or agave are often used to replace maple syrup in recipes.

Recipe FAQs

Tips

• Cut cauliflower into florets and remove the core before placing it into the food processor, grating or chopping my hand.
• Do not over-pulse; the cauliflower should look like tiny bits of rice.
• Drain and dry the kalamata olives before chopping them.
• Prepare the bulgar first because it needs to cook and cool before adding to the raw cauliflower rice.
• If you don't want to eat it raw, add it to a skillet and cook it over medium heat for 3 minutes. Then add the cooked bulgur and combine.
• For a gluten-free bowl, skip the bulgur or choose quinoa or another gluten-free option.

Swap the rice for cauliflower rice, and try this cauliflower rice bowl. This superfood bowl is not only healthy, but it tastes fresh with every bite.

Other Vegan Cauliflower Recipes to Try!

If you love this cauliflower rice bowl recipe, give us a 5-star review and comment below. We would love to hear from you!

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