If you follow my blog, it should be no surprise that I love beans. I find them to be a very under-appreciated food. The convenience of canned beans means that many people have never tasted properly seasoned and cooked beans. Rice and beans are a staple of many diets across the planet. When not adequately seasoned it may seem like a plain and boring dish, but when done properly it is fantastic.
Unfortunately as a diabetic, while I may love rice & beans, the combination of the two starches makes it tough to eat regularly. So, recently I was craving a flavourful bean dish and had the idea of substituting the rice with cauliflower rice to lower the carbs in the meal. After a few rounds of fine tuning, the recipe came out delicious! The beans and cauliflower are packed with flavor and topped with pan fried halloumi. As always, I recommend you take the time to cook your own beans, but canned beans can be used in a pinch. Let me know what you think!
Active time: 30 minutes
Cook time: 30 minutes
- 3 cups cooked kidney beans (2 cans)
- 1 cup bean cooking water (substitute for vegetable broth if using canned beans)
- 2 shallots, cut into quarters
- 2 jalapenos
- 4 cloves garlic, minced
- 1 tbsp tomato paste
- 1 medium yellow onion, diced
- 2 tsp chili powder
- 2 tsp cumin
- ¼ tsp ground coriander
- ½ tsp salt
- Freshly ground black pepper
Cauliflower rice & toppers
- 1 head cauliflower
- 2 tbsp neutral oil
- 2 shallots, diced
- 2 cloves garlic, minced
- ½ tbsp lightly packed brown sugar
- 1 tsp chili powder
- 1 tsp ground cumin
- ½ tsp smoked paprika
- ½ tsp salt
- Freshly cracked black pepper
- Haloumi cheese, sliced
- Chopped green onions & cilantro, to top
- Using a food processor with the grating attachment, or box grater, grate the cauliflower into rice.
- Set your stove to broil – high. Place the jalapenos and the quartered shallot on an aluminum foil lined baking sheet and place in the oven. We want the peppers and onion to acquire a nice char on all sides to bring a smoky flavour to the beans. This should take anywhere from 8-12 minutes — check often. Once done, set aside to cool.
- Now it is time to cook the cauliflower rice. Heat a large non-stick pan on medium heat. Add in 2 tbsp neutral oil, and then sauté the shallots and garlic until translucent; 2-3 minutes. Then add in the cauliflower and all the seasoning: brown sugar, chili powder, cumin, smoked paprika, salt and a lot of freshly cracked black pepper. Cook for 7-8 minutes stirring occasionally until tender. Set aside.
- Return the pan to medium heat and add a splash of neutral oil at the bottom and add in yellow onion and garlic for the beans, saute for 3-4 minutes until beginning to turn translucent. While they cook, roughly chop the cooled jalapenos and shallots.
- Once the onion and garlic are turning translucent add in the beans, jalapenos, shallots, tomato paste and all the spices: chili powder, cumin, coriander, salt and lots of freshly cracked black pepper. Stir to combine then pour over the bean cooking liquid. Bring to a simmer and then let simmer for 3-4 minutes.
- Now, we will pan fry the haloumi: heat another non-stick pan on medium high heat. Add a splash of oil and fry the halloumi slices. Saute until golden on both sides.
- Serve immediately. Add a healthy scoop of cauliflower rice followed by the beans, the halloumi and finish off with green onions and cilantro. Enjoy!