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Cauliflower rice and beans

Healthy, filling and delicious. This cauliflower rice is very easy and quick to prepare. It’s low carb, keto and vegan friendly.
Prep Time15 minutes
Cook Time20 minutes
Total Time35 minutes
Course: Main, Main Course, Side Dish
Cuisine: American, Canadian, North American
Keyword: cauliflower rice
Servings: 4 to main courses or 8 sides


  • 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.