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Mexican Cauliflower Rice and Beans


Mexican Cauliflower Rice and Beans

Serves: 4

Category: Main Dishes - Vegan
Author: www.drfuhrman.com
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Rated by: 8 members

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How do you make rice and beans without the rice? Use cauliflower! You’ll get a big jump in nutrient density and the same great flavor.

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Ingredients:

1 medium head cauliflower, cut into florets
1 cup onions, chopped
1/2 cup red bell pepper, chopped
1 jalapeno pepper, seeded and chopped
2 cloves garlic, minced
1/2 cup no-salt-added or low sodium vegetable broth, or more as needed
1 1/2 cups cooked or 1 (15 ounce) can no-salt-added or low sodium black beans, drained
1 1/2 cups diced tomatoes
1/2 cup corn kernels, fresh or thawed frozen
2 teaspoons ground cumin
1 teaspoon chili powder
1/8 teaspoon ground black pepper
1/4 cup chopped fresh cilantro
1 avocado, chopped

Instructions:

Grate cauliflower or pulse in a food processor until it resembles rice.

Heat 2-3 tablespoons water in a wok or large skillet. Add onions, red pepper and jalapeno and water saute until they start to soften, about 2 minutes. Add riced cauliflower, garlic and vegetable broth to the skillet. Cook for 6 minutes or until cauliflower is al dente, adding additional vegetable broth if needed to prevent sticking. Add remaining ingredients except for cilantro and avocado and cook for an additional 1-2 minutes or until heated through. Stir in cilantro.

Serve topped with chopped avocado.

Calories 239; Protein 11 g; Carbohydrates 38 g; Sugars 8 g; Total Fat 6.7 g; Saturated Fat 1 g; Cholesterol 0 mg; Sodium 84 mg; Fiber 13.6 g; Beta-Carotene 804 ug; Vitamin C 116 mg; Calcium 91 mg; Iron 3.5 mg; Folate 244 ug; Magnesium 100 mg; Potassium 1188 mg; Zinc 1.8 mg; Selenium 2.6 ug

Comments (4):

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vaporz

11/10/2017 01:53 PM

Rated this recipe:

This was scrumptious. In addition to the chopped avocado, I also topped it off with diced red onions and additional cilantro.  Also makes a great taco filler.

tdl1

12/21/2017 04:32 PM

Rated this recipe:

Great use of cauliflower. Used 1 can of diced tomatoes w/ liquid (didn't want to open a 4Cup container of veg broth for only 1/2 C), 6 garlic cloves and omitted the corn. Tasted as though it needed a "kick" so I added 1Tbls. fresh lime juice. Served on Boston Lettuce as a wrap and topped with diced red onion. Try this! It's quick and tastes great.

Fuhrboy

03/24/2018 01:34 PM

Rated this recipe: (no rating)

Easy to find frozen ingredients makes this super easy.  Everybody in family liked it.  Season to taste  Good with a little cayenne. 

This comment was last edited on 03/24/2018 01:35 PM

SkippyOne

05/21/2018 03:25 PM

Rated this recipe:

Quite tasty and quick to make. I added a LOT more heat.  I recommend using a large head of cauliflower, doubling the onion, putting in 2 plus cups of FRESH tomatoes, and doubling the garlic, too.