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!
While I am not strictly vegetarian, I love creating these veggie-only recipes because they make me feel so good. I don’t feel as heavy or tired; I have more energy.
Serve this over Quinoa for even more protein and a glorious combination that you will fall in love with!
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!
Ingredients
- 1 cup sliced mushrooms
- 2 scallions
- 1/4 Head Cauliflower
- 1/2 cup milk
- 1 cup Vegetable Broth
- 1/2 can Garbanzo beans 15oz can
- 1/2 can Black beans 15oz can
- 1 cup Quinoa
- 3 Tbls All Purpose Flour
- Coconut or Extra Virgin Olive Oil
Cajun Seasoning
- 1/2 tsp Chili powder
- 1/4 tsp cumin
- 1/2 tsp oregano
- 1/2 tsp garlic powder
- 1/4 tsp smoked paprika
- 1/2 tsp onion powder
- 1/2 tsp cayene or to taste
- 1/2 tsp salt
- 1/2 tsp ground pepper
Instructions
Make Quinoa
-
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.
Make Cajun Seasoning
-
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.
Make Creamy Cajun Beans and Cauliflower
-
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.
-
To a preheated pan 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 4-5 minutes until seared and starting to soften.
-
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.
-
Add 1/2 cup low-fat milk and stir. Then add the brother and stir. Cook on medium-low until sauce has thickened.
-
Taste for seasoning and add more cajun seasoning as needed.
Plate
-
Loosen the quinoa with a fork and then place some on each plate. Top with the Creamy Cajun Beans and Cauliflower. Garnish with scallions.
3 thoughts on “Creamy Cajun Beans & Cauliflower over Quinoa”