Pan-Roasted Cauliflower and Chickpeas with Prunes and Almonds

This plant-based dish offers a variety of tastes and textures to wake up your taste buds. You won’t even miss the meat. To quarter the prunes more easily, try wetting your knife first with water.

By Michelle Dudash, RDN

Gut-friendly Recipe

Warm-up with this satisfying fiber-packed comfort-food that will also provide a nourishing boost to your gut microbiome. Cauliflower, quinoa, chickpeas and California Prunes oh my! Showcasing dozens of the top super-nutrients to include soluble and insoluble fiber, an array of vitamins, minerals and antioxidants in a plant-based, texture filled, flavourful gift to your gut!

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Cook Time:


1/2 cup sliced almonds


For the quinoa:

3/4 cup white quinoa (or tri-color would add some excitement color-wise)

1 1/2 cups vegetable broth

1 tablespoon extra-virgin olive oil

2 tablespoons chopped Italian flat-leaf parsley

2 tablespoons lemon juice

1/4 teaspoon salt

Freshly ground black pepper

For the cauliflower:

2 tablespoons extra-virgin olive oil

4 1/2 cups cauliflower florets cut into bite-size pieces

1 zucchini (in half lengthwise then cut into ½-inch half-moon slices)

1 1/2 teaspoons ground cumin

1/4 teaspoon red pepper flakes, or use more or less to taste

1 (15-ounce) can chickpeas drained

1 cup vegetable broth

Finely grated zest of 1 lemon

3/4 cup California Prunes Quartered

1/4 cup chopped Italian flat-leaf parsley

1 tablespoon fresh lemon juice

1/4 teaspoon salt

Freshly ground black pepper

Gut-friendly swap: it doesn’t get much gut-friendlier than this – no swaps – enjoy!


Toast the almonds: Place almonds in a large skillet on medium heat and cook while stirring frequently until fragrant and golden brown, about 10 minutes.

Cook the quinoa: Rinse and drain the quinoa if you have a fine-sieve strainer; otherwise, bypass this step. Place the quinoa, broth, and oil in a pot, cover, and bring to a boil. Reduce heat to low and simmer without opening lid for 20 minutes. Turn off the heat and allow to sit an additional 5 minutes. Add parsley, lemon juice, salt, and pepper, and fluff with a fork.

Cook the cauliflower: Heat a large skillet on medium-high heat and add the oil. When the oil is shimmering, add the cauliflower and brown on one side without stirring, about 4 minutes. Stir a few times and then brown on another side for 3 minutes, reducing heat as needed to prevent burning. Stir in the cumin and red pepper flakes and toast for 10 seconds. Reduce heat to medium-low and add chickpeas, zucchini, broth, and lemon zest. Cover loosely and simmer until cauliflower is fork tender, about 10 minutes. Stir in the prunes, parsley, lemon juice, salt, and pepper.

Serve the cauliflower with the quinoa and sprinkle toasted almonds on top.

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