Fast and delicious cauliflower rice
I’m so happy with the recipe we’re sharing with you today. This cauliflower rice tastes absolutely amazing and it’s so easy to make. The beans make it extra filling and the chili flakes give it a little extra oomph.
In summary, here’s how we achieved this. We pulsed cauliflower florets a few times in a food processor, and then we cooked the riced cauliflower with the remaining ingredients, for just a few minutes. Not bad for such a wonderful side dish… or main course!
Great low carb alternatives for me
When I was told I was diabetic, one of the first thoughts that came to my mind was… “okay, time to get my a$$ in gear and find delicious options that’ll help me get healthy, while continuing to love food”.
The advantage of loving to cook and having access to an almost unlimited amount of information about food from around the world, is that I’ve found so many new options, ingredients and techniques to help me stay excited in the kitchen.
This cauliflower rice is a perfect example. While cauliflower is not something I grew up with, since being introduced to it as an adult, it’s a food I now enjoy. Throw in a variety of ways to prepare it, and voila! It’s become a great side, and main, for my food repertoire.
Speaking of health benefits
No biggie… it only has:
- Vitamin C
- Vitamin K
- Vitamin B6
- Sulforaphane (to help keep the brain healthy)
- Lowers the risk of heart disease
- Lowers the risk of cancer
- Helps keep you hydrated (because it has a lot of water)
I found this information on quite a few reliable health-focussed websites. Check out EatWell for more information.
If Marvel decided to produce a movie with a vegetable super hero, I’m pretty sure cauliflower would be a serious contender for a main role. 😂
Cauliflower has a lot of water content, so it’s not super dense or calorie-heavy. I decided to add beans to this version. What a perfect pair! It tasted amazing and the beans instantly promoted this from a side dish to a main course.
Super food… super side!
The day after I made this, I took a container to work, filled half with roasted veggies and the other half with cauliflower rice. It was a seriously filling and satisfying lunch. I’m not vegetarian or vegan, but I have to say, I wasn’t missing having meat in my meal.
We (meat eaters) often think of veggies as a nice side dish, but this was sure-proof that with the right flavours and combinations, a vegan dish like this really takes the spotlight at the dinner table as the main course.
A multipurpose dish
I encourage you to try this dish for so many reasons. Cauliflower is cheap, it can be prepared in many ways, it’s incredibly healthy and it keeps well in the fridge for days. Make today healthy, and yummy!
Cauliflower rice and beans
- 1 large cauliflower 8 to 10 cups after being riced
- 3 tbsp olive oil
- 1 medium red onion sliced thin, or diced if you want to see less onion
- 2 cloves garlic sliced thin
- 1/2 cup white wine
- 1/2 cup quality vegetable broth
- 1 can red kidney beans 19 fl oz or 540 ml
- 1 red bell pepper diced
- 1 small bunch parsley coarsely chopped
- 1 tsp cumin
- 2 tsp kosher salt
- 1 tsp freshly ground black pepper
- 1/2 tsp red chili flakes optional… I like a little kick
- Cut the cauliflower into small bunches of florets. Doesn’t have to be perfectly sized or cut, you’re just reducing the size.
- Add some of the florets to a food processor, fitted with a chopping blade. Make sure to chop in small batches, otherwise some of the cauliflower will be shredded too small while leaving other pieces too large.
- Pulse a few times until the florets are chopped into a rice-like consistency and size.
- Repeat the last step until the entire cauliflower is riced. Set aside.
- Heat the oil on medium heat in a large deep pan.
- Add the onions and sauté for about 2 minutes or until they start to soften.
- Add the garlic and cook for an additional minute.
- Add the wine and cook for about 2 minutes.
- Add the riced cauliflower, beans, peppers, parsley, spices and broth.
- Stir, cover and cook for about 5 minutes.
- Uncover, stir again, cover and cook for an additional 5 minutes.
- Serve hot or cold, as a side or as a main dish. Enjoy!
- No food processor? No problem! You can rice the cauliflower using a grater with large holes.
- The pan should be large enough to accommodate all the riced cauliflower.
- This cauliflower can be kept refrigerated for 3 or 4 days.
- Serve hot or cold.