Cauliflower, Hemp & Mediterranean Bowl

10 Jul, 2026

A colourful, nourishing bowl full of roasted cauliflower, chickpeas, red onion, warming Mediterranean spices and nutty hulled hemp seeds. It’s hearty enough for lunch or dinner, but still fresh and vibrant thanks to the cucumber, tomato, parsley and lemony yoghurt or tahini sauce.

The hulled hemp seeds add a lovely soft crunch, extra plant-based protein and a beautiful nutty flavour that pairs perfectly with the roasted vegetables.

Serves: 3–4
Prep time: 15 minutes
Cook time: 25–30 minutes

📌 Ingredients

Roasted Vegetables

1 large cauliflower, cut into florets
1 x 400g can chickpeas, drained and rinsed
3 medium red onions, sliced
½ cup hulled hemp seeds

Mediterranean Mix

4 tbsp extra virgin olive oil
2 tbsp lemon juice
3 cloves garlic, grated
3 tsp sweet or smoked paprika
2 tsp ground coriander
1 tsp ground cumin
½ tsp cinnamon
1 tsp salt
Black pepper, to taste
Red pepper flakes, optional

To Serve

185g cooked quinoa, rice or grain of choice
1 cucumber, diced
1 tomato, diced
¼ cup chopped parsley
Lemon wedges

Yoghurt or Tahini Sauce

125g Greek yoghurt
or
⅓ cup tahini, whisked with 2 tbsp lemon juice, 6 tbsp water and a pinch of salt

📌 Directions

Preheat the oven to 220°C and line a large baking tray with baking paper.
In a small bowl, whisk together the olive oil, lemon juice, grated garlic, paprika, coriander, cumin, cinnamon, salt, black pepper and red pepper flakes, if using.
Add the cauliflower florets, chickpeas and sliced red onions to the baking tray. Pour over the Mediterranean mix and toss well until everything is evenly coated.
Spread the vegetables out in a single layer. Roast for 25–30 minutes, or until the cauliflower is golden and lightly charred around the edges.
While the vegetables are roasting, prepare the sauce. For the yoghurt option, whisk the Greek yoghurt with a little lemon juice and salt until smooth. For the tahini option, whisk together the tahini, lemon juice, water and salt until creamy and pourable. Add extra water, one tablespoon at a time, if needed.
Once the vegetables are roasted, add the cooked quinoa, chopped parsley, a squeeze of lemon and the hulled hemp seeds directly to the tray. Toss gently so the grains and hemp seeds pick up all the beautiful pan flavours.
Spoon into bowls and top with diced cucumber and tomato.
Drizzle generously with yoghurt or tahini sauce, add an extra squeeze of lemon, and enjoy.

This bowl is delicious warm, but it also makes a great meal prep option. Keep the sauce separate until serving, then drizzle over just before eating.

Organic Hemp Seeds

All of our Hemp seed was grown, processed, and packaged right here in Australia.

Check Out Our Hemp Seeds