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!
Servings 2 people
Calories 490kcal
Ingredients
- 1 cup sliced mushrooms
- 2 scallions
- ¼ Head Cauliflower
- ½ 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
- ½ teaspoon Chili powder
- ¼ teaspoon Ground Cumin
- ½ teaspoon Dried Oregano
- ½ teaspoon Garlic Powder
- ¼ teaspoon Smoked Paprika
- ½ teaspoon Onion Powder
- ½ teaspoon Cayenne Pepper or to taste
- ½ teaspoon Salt
- ½ teaspoon Ground Black Pepper
Instructions
Prep Ahead Steps
- 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.
- 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.
Cooking Steps
- 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.
- To a preheated pan/pot on high heat, add a teaspoon 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.
- 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 ½ 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.
- Loosen the quinoa with a fork and then place some on each plate. Top with the Creamy Cajun Beans and Cauliflower. Garnish with scallions.
