Creamy Cajun Beans & Cauliflower over Quinoa

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Creamy Cajun Cauliflower and Beans in apot with wood spoon.  The mild cajun flavors combined with  healthy garbanzo beans, black beans, cauliflower, and mushrooms make this a hearty, creamy, and delicious dish

This Creamy Cajun Beans and Cauliflower over Quinoa is a vegetarian dish for EVERYONE!  Kids, adults, meat eaters, and veggie lovers will all love this recipe.  The not-too-hot fantastic cajun flavors combined with  healthy garbanzo beans, black beans, cauliflower, and mushrooms make this a hearty, creamy, and delicious dish.  Creaminess comes from creating a roux and then using low fat milk and broth, no fattening/high-calorie heavy cream here!

Spoonful of Creamy Cajun Cauliflower and Beans over Quinoa over a filled bowl. The mild cajun flavors combined with  healthy garbanzo beans, black beans, cauliflower, and mushrooms make this a hearty, creamy, and delicious dish. 

This is a great dinner recipe for a Meatless Monday or anytime you want to get more veggies and plant-based proteins in! 

Equipment

You can use a dutch oven or large frying pan/skillet for this recipe.  It needs to be large enough to fit the cauliflower, beans, and sauce.  I like to use a dutch oven because it has a wide bottom and tall sides for mixing.  

Prep-Ahead Steps for this Cajun Beans and Cauliflower Recipe

For this recipe, you can cut the cauliflower, slice the mushrooms and scallions, make the cajun spice, and drain the beans.  You can even make the quinoa ahead and reheat it later.

I like to double or triple this cajun spice mix recipe and keep it for sprinkling into a variety of quick dinner mains or sides.  It includes Chili powder, cumin, oregano, garlic powder, smoked paprika, onion powder, cayenne pepper, salt, and ground black pepper.

8 Cajun Spices in a bowl for Creamy Cajun Cauliflower and Beans.

For the cauliflower, simply take your knife and cut along the outside of the florets about 1/2 down to get the small tips.  You can use all of the florets and even the stems, just cut into small pieces. 

Knife cutting Cauliflower pieces on a cutting board for Creamy Cajun Cauliflower and Beans.

Thin slice the scallions.  Clean and slice the mushrooms.  Drain the black beans and garbanzo beans (chickpeas). 

Cooking Steps 

To cook this recipe, preheat your pan/pot on high heat.  Add Olive oil,  mushrooms, cauliflower, and scallions (save some of the greens for garnish). Turn heat down to medium and saute the vegetables for 5-6 minutes until seared and starting to soften.  Don’t worry about them cooking completely at this point as they will continue to cook in the coming steps.

Cauliflower pieces, scallions, and sliced mushrooms cooking in a pot for Creamy Cajun Cauliflower and Beans. 

Add the garbanzo and black beans, as well as a tablespoon of the cajun seasoning. Stir and cook for another 2 minutes. Sprinkle 2 Tbls of all purpose flour over the cauliflower and mushrooms in the pan and stir to combine.

Beans and cajun seasoning added to cauliflower and mushrooms in a pot for Creamy Cajun Cauliflower and Beans.

Flour, milk, broth added to beans, cajun seasoning, cauliflower and mushrooms in a pot for Creamy Cajun Cauliflower and Beans.

Creamy Cajun Cauliflower and Beans in a pot with wood spoon. The mild cajun flavors combined with  healthy garbanzo beans, black beans, cauliflower, and mushrooms make this a hearty, creamy, and delicious dish

Serve this over Quinoa for even more protein and a glorious combination that you will fall in love with!

Creamy Cajun Cauliflower and Beans over Quinoa in a bowl with spoon. The mild cajun flavors combined with  healthy garbanzo beans, black beans, cauliflower, and mushrooms make this a hearty, creamy, and delicious dish. 

Creamy Cajun Beans and Cauliflower over Quinoa

I love spice and this Creamy Cajun Beans and Cauliflower over Quinoa recipe is great because you can spice-it up or down as much as you want!  The cajun flavors and healthy garbanzo beans, black beans, cauliflower, and mushrooms make this a hearty, creamy, and delicious dish.  The creaminess comes from creating a roux and then using low fat milk and broth, no fattening/high-calorie heavy cream here!  Serve this over our star supergrain, Quinoa and you will fall in love!

Course Main Course
Cuisine Cajun
Keyword black beans, cauliflower, chickpeas, vegetarian
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 2 people
Calories 490 kcal
Author Carrie Tyler

Ingredients

  • 1 cup sliced mushrooms
  • 2 scallions
  • 1/4 Head Cauliflower
  • 1/2 cup milk
  • 1 cup Vegetable Broth
  • 6-7 ounces Garbanzo beans, cooked (Chickpeas)
  • 6-7 ounces Black beans, cooked
  • 1 cup White Quinoa, uncooked
  • 3 Tbls All Purpose Flour
  • 1 teaspoon Extra Virgin Olive Oil

Cajun Seasoning

  • 1/2 teaspoon Chili powder
  • 1/4 teaspoon Ground Cumin
  • 1/2 teaspoon Dried Oregano
  • 1/2 teaspoon Garlic Powder
  • 1/4 teaspoon Smoked Paprika
  • 1/2 teaspoon Onion Powder
  • 1/2 teaspoon Cayenne Pepper or to taste
  • 1/2 teaspoon Salt
  • 1/2 teaspoon Ground Black Pepper

Instructions

Prep Ahead Steps

  1. Of course, you can use a Cajun Seasoning Mix if you have one that you love.  But if not, then in a small bowl, mix all of the Cajun seasoning ingredients.  Set aside for later.

  2. Break apart about 2 cups of cauliflower florets into bite-size pieces.  Slice the scallions.  Slice the mushrooms.  Drain and rinse the garbanzo beans and black beans.  

    Knife cutting Cauliflower pieces on a cutting board for Creamy Cajun Cauliflower and Beans.

Cooking Steps

  1. Rinse 1 cup of uncooked quinoa in a strainer with warm water. Add to sauce pot with 2 cups water and a pinch of salt.  Bring to a boil, stir, then reduce to a light simmer.  Cover and simmer for 20 minutes.  After 20 minutes, turn off heat, but keep covered until ready to serve.

  2. To a preheated pan/pot on high heat, add a tsp coconut oil, mushrooms, cauliflower, and scallions (save some of the greens for garnish).  Turn heat down to medium and saute the vegetables for 5-6 minutes until seared and starting to soften.  

    Cauliflower pieces, scallions, and sliced mushrooms cooking in a pot for Creamy Cajun Cauliflower and Beans.
  3. Add the garbanzo and black beans, as well as a tablespoon of the cajun seasoning. Stir and cook for another 2 minutes.  Sprinkle 2 Tbls of all purpose flour over the cauliflower and mushrooms in the pan and stir to combine.

    Flour, milk, broth added to beans, cajun seasoning, cauliflower and mushrooms in a pot for Creamy Cajun Cauliflower and Beans.
  4. Add 1/2 cup low-fat milk and stir.  Then add the broth and stir.  Cook on medium-low until sauce has thickened.  Taste for seasoning and add more cajun seasoning as needed.

    Creamy Cajun Cauliflower and Beans in a pot with wood spoon. The mild cajun flavors combined with  healthy garbanzo beans, black beans, cauliflower, and mushrooms make this a hearty, creamy, and delicious dish
  5. Loosen the quinoa with a fork and then place some on each plate.  Top with the Creamy Cajun Beans and Cauliflower.  Garnish with scallions.

    Creamy Cajun Cauliflower and Beans over Quinoa in a bowl. The mild cajun flavors combined with  healthy garbanzo beans, black beans, cauliflower, and mushrooms make this a hearty, creamy, and delicious dish. 

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