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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
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 2 people
Calories 490 kcal
Author Carrie Tyler


  • 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


Make Quinoa

  1. Rinse 1 cup of uncooked quinoa in a strainer with warm water.

  2. 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

  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.

Make Creamy Cajun Beans and Cauliflower

  1. 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.  

  2. 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.  

    Cauliflower and mushrooms cooking in skillet for this Creamy Cajun Cauliflower and Beans Recipe served over Quinoa.
  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.

    Cauliflower and mushrooms cooking in skillet with flour added for this Creamy Cajun Cauliflower and Beans Recipe served over Quinoa.
  4. Add 1/2 cup low-fat milk and stir.  Then add the broth and stir.  Cook on medium-low until sauce has thickened.  

  5. Taste for seasoning and add more cajun seasoning as needed.


  1. Loosen the quinoa with a fork and then place some on each plate.  Top with the Creamy Cajun Beans and Cauliflower.  Garnish with scallions.